Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Muscle Clean (4×3)

*Build each set

*Agressive extension of the hips

B: Metcon (Weight)

Clean w/ no feet movement 4×2 @50-60%
*Feet start in landing position.

*Focus on Bar efficincy/ speed under bar.

C: Clean and Jerk ( (85%x2) x 3 sets )

*Reset in between each set.

*Focus on setup position

D: 30 squat cleans for time (10 min cap – scale as needed)

Men – 225#

Women – 135#

Categories: WOD

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