Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (No Measure)
Snatch technique w/ BB
3 sets of:
1Drop Snatch + 3 Sots Press
*Speed/positioning
B: Snatch ( Snatch 70%x3 , 75%x3x5 )
*Build up, then perform sets
C: Deficit Snatch Pulls (5×4 @90%)
Snatch pull on riser/plates
https://www.youtube.com/watch?v=hAMyvjSMOgs
*Continue drive through legs for entire lift.
*Use straps if you have them
Metcon (Weight)
1-Leg RDL w/ BB
3x8each side
s/s
DB Arnold Press
3×8
*Start w empty BB and get blance down first. Then build.
1-Leg RDL w/ BB:
https://www.youtube.com/watch?v=rfiAOQfFWQk
Arnold Press:
https://www.youtube.com/watch?v=X60-yTMOJfw