Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Split Jerk (15min EMOM)
Start at a moderate weight and increase load each set.
B: Hang Clean + Push Jerk (1 rep every 90 sec for 15 min)
Focus is on bar path and Speed under the bar.
C: Snatch Grip High Pulls (5-3-2-2-1)
Focus is on High elbows and tight bar path with full extension.
Should be able to build to 100% or higher of snatch weight
D: Snatch (12-15mins to build snatch)
Use technique from snatch high pull and carry this into your snatch.