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

Categories: WOD

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