Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Press in clean (Sots Press) (4×4)
From the bottom position of a clean (Front Rack) press the bar over head and lock it out.
*Use empty BB and build slowly each set if form allows
https://www.youtube.com/watch?v=6e8goCaBu3I
B: Clean and Jerk (10 singles at 80% )
(rest 1min between sets)
*If form/technique allows, you may increase load over sets.
C: Clean Pull (4×4)
*Start @85% of clean and build
*Use straps if you have them.
*Get a good setup each rep.
D: Metcon (Weight)
Acc.
3 Rounds
5 Seated box jumps
10 BB Goodmornings
10 Banded hollow hold pull downs (2 sec pause @thighs)