Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Tall Clean + Power Jerk (1+1) x 4
*Keep loads light, move fast
*May build each set
B: Metcon (Weight)
Power clean + power jerk: (90%/1+1)x4
*Based on your best power clean
C: Metcon (Weight)
Press from the split
3×5
*Build each set
D: Metcon (Weight)
10min EMOM
2 Push Press + 1 Split Jerk
*Buid each set.
Acc: Metcon (Weight)
Acc.
3-4 sets
10 Banded Tricep Ext.
10 Bicep Curls
10 GHD Hip ext. (Advanced BB Back rack)