Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (No Measure)

3 sets w/ empty BB

2 High Hang Clean

2 Hang Clean

2 Clean

B: Clean (70%x3 , 75%x3x5 )

*Build to percentage then perform

C: Deficit Clean Pulls (90%x5x4)

Clean Pulls on Riser/Plate aka deficit clean pulls

*Use straps if you have them.

D: Metcon (Weight)

10 min EMOM

1 Power Jerk + Split Jerk
*Focus on form/speed

Acc: Metcon (No Measure)


3 sets

10 Banded Straight arm pull downs w/ 2 sec pause

10 GHD hip ext. (Weighted)

Categories: WOD

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