Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
No contact clean + push press: 2 + 2 reps 4 sets
*choose a moderate/light weight
B: Clean and Jerk ((80%/3+2)x 5)
3 Cleans + 2 jerks
C: Clean Pull ((100%/4)x3, (110%/2)x3)
Metcon (Weight)
Acc.
3-4
8 MB Throw behind head (Extend full body)
12 DB or KB Lunges 6/6
12 Hip Ext w/ BB in back rack