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Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Split Jerk (5×1)
*Build each set
*Speed/positioning
B: Power clean + jerk (5 x 3+1)
1 power clean
1 jerk – push Jerk
*Build each set
C: Clean Pull (3×5)
Build then perform sets @90-110% of 1RM
D: Metcon (Weight)
Acc.
3 Sets
15 Hip Ext
15 MB sit-up Toss