Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (No Measure)
Snatch technique w/ BB
3 sets
2 Hang Power Snatch
2 Hang Snatch
2 Mid-Hang Snatch (Mid thigh)
B: Mid-Hang Snatch (mid thigh) (5×3 (Drop and go))
Mid-Hang Snatch (mid thigh)
C: Halting Snatch Grip Deadlift (5×3 @70-80%)
Halting Snatch DL (mid thigh)
https://www.youtube.com/watch?v=eHarHXNcId8
D: Metcon (Weight)
Acc.
5 Banded Snatch DL
https://www.youtube.com/watch?v=gqPEBuwHDro
s/s
12 GHD Hip ext. (weighted)