Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Muscle Snatch + Hang Snatch

(2+2) x 4
*Keep load light and move fast

B: No Feet, No Hook Snatch (55%x4, 65%x2, 75%x2, (80%x1) x 4 )


C: Metcon (Weight)

Power Snatch + Hang Snatch

(Build to a heavy in 10minutes)

Acc.: Metcon (Weight)


1-Arm DB Row x 8/side

Banded face pulls w/ 2 sec pause @ retracted pos. x 15

Banded Hip Ext. w 2 sec pause x 12

Categories: WOD

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