Beaverton Strength and Conditioning – CrossFit
A: Sots press (5×2)
https://www.youtube.com/watch?v=nw9k086aXLk
*Focus is on mobility and form.
*Get comfortable in bottom position.
*may add weight each set if perform correctly.
B: Snatch complex (5 Sets)
Snatch complex @ 55%
complete 5 sets of:
1 Snatch grip High pull + 1 Snatch
C: Metcon (3 Rounds for reps)
Snatch
12min EMOM
perform 3 rounds of
Min1 – 3 reps @75%
Min2 – 2 reps @80%
Min3 – 1 rep @85%
Min4 – Rest
*Count reps as complete if performed at exact percentage.
D: Pause Snatch DL (5×2)
Pause Snatch DL
5×2 @95%
*2 sec pause just below knee
*Use straps if you have them