Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall snatch (6×2)
https://www.youtube.com/watch?v=dCiugtIWFrU
*Pull under bar fast
*be agressive
*no dip
B: Muscle Snatch (6×1)
*Keep bar close
*Agressive pull
C: High-Hang Snatch (6×2)
*No feet movement
*Keep Load light move fast
D: Snatch (Take 12mins to build )
Take 12mins to build up in Snatch
*Rest = 60-90sec