Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

4 sets

2 No contact cleans + push press:
* focus on extending in the pull and being aggressive in the turnover, use the legs in the push press.

B: Clean and Jerk ( 2 waves of 4 singles adding weight each set )

starting at 80% for the first wave, then start over at 2-3% heavier for the second wave.

Acc: Metcon (Weight)

3-4 Sets

10 BB 1-Leg RDL

60sec Weighted Plank Hold

15 Weighted Situps

Categories: WOD

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