Beaverton Strength and Conditioning – CrossFit

Go on the easy side today as we are maxing out BS, DL, and BP next week

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A: Clean/Jerk BB warm up (2 Xs through)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Clean / Jerk complex (1 x 1)

Every 2 min for 20 min

1 power clean

1 front squat

1 hang clean

1 power jerk

1 split jerk

Start at 50% max and build over sets by 5%+-
You can drop bar between movements

C: Deadlift (Build to a 5 rep in 15 min)

Categories: WOD

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