Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard


A: Warm-up (No Measure)

2 Round w/ empty BB:

5 High Pulls

4 Muscle Snatch


2 Hang Power Snatch

1 Snatch

*set bar down/rest

B: Metcon (Weight)

10min EMOM

1 High Hang + 1 Hang Snatch
*Keep loads light

*Move with efficiency/speed

C: Snatch Grip High Pulls (6×1 )

*Start at mod/heavy and

build to 100-110% of 1RM

D: Power Snatch (Build )

15Mins to build up in weight.

Allow 60-90sec bet. each lift

Categories: WOD

Previous Post:


Next Post: