Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Clean High Pull + Clean
4×2
*From Blocks @ or above knee
*Light loads
*Build each set
*Bar efficiency
B: Metcon (Weight)
Clean from blocks above the knee + Jerk : (80%/1+1)x3
*Build to 80% then perform sets
*No misses, if you miss either lighten the load or repeat lift.
C: Metcon (Weight)
Clean Pull From Blocks
(110%x2)x3
*Continuous drive through the legs.
*Use straps if you have them