Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall snatch (6×1)
https://www.youtube.com/watch?v=dCiugtIWFrU
B: Snatch (5×3)
Drop and go.
Good setup each rep.
C: Snatch Pull (3×5)
D: Hip extensions (3×12)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Metcon (No Measure)
Core
3 sets
20 Seated MB Russian twist
15 MB Sit up Toss
10 D-Ball Slam 30/20