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

*Build each set

D: Metcon (Weight)

10min EMOM

2 Push Press + 1 Split Jerk
*Buid each set.

Acc: Metcon (Weight)


3-4 sets

10 Banded Tricep Ext.

10 Bicep Curls

10 GHD Hip ext. (Advanced BB Back rack)

Categories: WOD

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