Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Clean Skill work:
2 Rounds using a BB
1 Power Clean
1 Front Squat
1 Hang Clean
1 Jerk
B: Hang Clean (5×1)
C: Clean and Jerk (5 x 3+1)
D: Clean Pull (3×5 )
Metcon (Weight)
Acc.
4 Sets
40m Farmers Carry 70/53
4 Box Jump w/ step down 30/24