Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
Using empty bar 3 rounds:
2 High Pull
2 Muscle snatch (from power pos)
2 high hang snatch
2 snatch
B: Snatch Balance (6×1)
*speed under the bar
*stick bottom position hold for 1-2sec
C: High-Hang Snatch (6×1)
(No feet movement)
*Build as you go, keep light/mod
D: 15min EMOM (1+1)
1 Hang snatch + 1 Snatch
*Build as you go