Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (No Measure)
Skills work w/ BB
2 Sets
5 Muscle Cleans
5 Hang Cleans
5 Split Jerks
B: Power Clean + Hang Clean (Knee) (5 x 1+1)
Power Clean + Hang Clean (Knee)
C: Halting Clean DL (mid-thigh) (4×3)
Halting Clean DL (mid-thigh)
D: Split Jerk (5×2)
Metcon (Weight)
Acc.
3 sets
12 Hip Extensions (weighted)
s/s
12 Straight leg raises (From floor/bar)