Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: High-Hang Clean (6×1)

*Build as you go, keep light/mod – 50-60%

Focus on speed under bar and good receiving position

B: 1 Push Jerk + 1 Split Jerk (6 x 1+1)

*Build over sets to a heavy max

for the complex.

Focus on good hip drive and good push under bar

C: 20min EMOM (1 rep OTM)

min1-10 Clean and Jerk

*Build over sets

min11-20 Clean

*continue to build from sets 1-10 but clean only.

Categories: WOD

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