Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Clean and Jerk (Reps as follows)
3 clean + 1 jerk @ 50%
3 clean + 1 jerk @ 60%
2 clean + 1 jerk @ 70-75% x 3
1 clean + 2 jerk @ 70-75% x 3
B: Metcon (Weight)
Push press behind neck + Jerk behind neck: (2+2)x3
* keep load under 70%
*Bar finishes behind ears
*Feet hit the ground same time the elbows lock
C: Snatch Balance ( Snatch balance no feet 3×5)
*May increase load each set
D: Metcon (No Measure)
Acc.
3 sets
BB Bent over Row x 10
s/s
DB Floor Press x 10
s/s
Hip Ext x 10 (Add plate or band)