Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (No Measure)
Clean Skill work using BB
3 sets
3 High Hang Clean
3 Hang Clean (Knee)
3 Clean
B: Clean (5×1)
*1st set should begin at 60-70%
*Build each set
C: Clean Pull (3×3)
*Build to 70% of clean and then perform sets
*Use straps if you have them
D: Metcon (Weight)
10 min EMOM
2 Split Jerks
*Focus on form/speed
Metcon (No Measure)
Acc.
10ea BB 1-Leg RDL
10 Hanging straight leg raises
Mod: Hanging Knee tucks