Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Tall Snatch + Hang Snatch (1+1) x 5
*Speed under bar
B: Snatch (10-12 singles staying between 80-90%)
*If you miss, redo lift or take weight off and perform lift again.
C: Snatch Pull ((110%x4) x 4 )
*Use straps if you have them
D: Metcon (Time)
5 rounds for time
10 power snatch 80/60
10 burpees
Rest 5 min exactly then
5 rounds for time of
10 OH squat
20 DUs