Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Snatch from the hang above the knee 4×2
4 sets keeping loads light.
B: Metcon (Weight)
Snatch + OHS (65%-70% 3+3)x4
*Quality setup each lift. on the third one keep it over head and perform 3 OHS.
C: Metcon (Weight)
Snatch High Pulls 5×3 @55-60%
D: Metcon (Weight)
3-4 Sets
10 DB RDL
10 Banded TKE’s per side
10 Seated Russian Twists per side
Banded TKE:
https://www.youtube.com/watch?v=T6G2BYrPMNo