Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Drop snatch + Sots press + OHS:
(3 + 3 + 3) 4
*No foot movement on the drop snatch
*Use very light weight
B: Metcon (Weight)
Snatch with no hook no feet + OHS:
(3+3) 4 @70%
C: Metcon (Weight)
Snatch pull with 3 stops
85% x 4 Reps
95% x 3 Reps (2 sets)
*1″ off the floor
*At Knee
*At Hip (bar just below hip)
D: Metcon (Weight)
Acc.
Overhead MB Throw
Throw the ball behind you overhead 3 x 12
s/s
DB Lunge 3 x 10m