Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Tall Clean + Hang Clean + Push Jerk
(1+1+1) x 4
*Use this to focus on speed under the bar.
B: Clean and Jerk (75%/1+1 – 4 sets)
C: Clean Pull (100% x 3 (5 sets))
D: Metcon (Time)
With a partner
Alternate each rep
100 power cleans – 135/95
Scale to keep bar moving