Beaverton Strength and Conditioning – CrossFit
Olympic lifting
Skill Work
A: Warm-up (No Measure)
Snatch Skill Work:
(With light weight perform)
2 Rounds of
5 Drop Snatch
5 Sots Press
5 muscle snatch
B: Power Snatch (5×2)
*Build each set to a heavy double Drop n Go
C: Snatch Push Press + Overhead Squat (3 x 5+1)
Snatch Push Press + Overhead Squat 3 x 5+1
*Build each set
5 pushpress
1 OH squat
E: Metcon (Weight)
Acc.
3-4 sets
Single leg glute bridge 8ea side
s/s
MB Sit ups x 15
*Touch MB behind head on floor
D: Metcon (Weight)
EMOM 6
3 pos snatch x 1
-high hang
-above knee
-floor