Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

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.

Categories: WOD

Previous Post:


Next Post: