Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Muscle Clean + Split Jerk
(1+1) 4
*Keep loads light/move fast
B: Clean and Jerk ((85%/1+1) 4)
*Build to 85% then perform sets.
C: Clean Pull ((90% x 2) 4 )
*May use straps
Acc.: Metcon (Weight)
Acc.
3-4 sets
Box Jumps x 3
Chinese DB Rows x 10
GHR’s 6-8 reps (*may work ecc. portion if it’s a new/difficult movement)