Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Snatch w/ no contact + Tall Snatch
(1+1) x 5
*Focus on extending in the pull and an agressive pull under bar.
B: Metcon (Weight)
Snatch + Hang Snatch below the knee @80%
(1+1)x5
C: Snatch Grip High Pulls (4×2 @60%)
Focus is on High elbows and tight bar path with full extension.
D: Metcon (No Measure)
Accumulate 4 minutes in a plank.
*Every break , perform 10 hip ext on GHD