Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Press from Jerk position – split
5×3
*Keep light/mod and work position/stability
B: Clean (4×2 )
Clean w/ no feet
*Begin at 50-60% and build each set.
*Keep load moderate
C: Clean and Jerk (2×2)
*Work up to a heavy in 12 minutes
Then subtract 10% of that load and perform 2×2
Acc: Metcon (Weight)
Acc.
3-4 sets
DB Walking Lunge 10m
1-Arm kneeling KB Press 10/side
Hip Ext. on GHD 10