Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Sots press (3×5)
https://www.youtube.com/watch?v=nw9k086aXLk
B: Tall snatch (6×1)
https://www.youtube.com/watch?v=dCiugtIWFrU
C: Hang Snatch (6×2)
Hang Snatch w/
(2sec pause above knee)
*60-70% of 1RM Hang Snatch
*Drop bar and reset each rep.
D: Metcon (Weight)
Snatch complex 12min EMOM
1 power snatch + 1 snatch
(50-60%)
Move with efficiency/speed
Accessory Work
E: Accessory Work (3 Sets)
12 Banded good mornings
8 single arm DB Row
10 plate external rotations @90*