Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
No contact Muscle clean
5 x 3
*Keep load light, use good hip extension
*Focus on efficient bar path.
C: Clean and Jerk (50%/3+1, 60%/3+1, 70%/1+1, 80%/1+1, (85%/1+1)x4)
B: CP / Battery test (AMRAP – Reps)
8 min build to a 1RM power clean
Rest 3 min
AMRAP 6 @ 85%