Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (No Measure)
3 sets w/ empty BB
2 High Hang Clean
2 Hang Clean
2 Clean
B: Clean (70%x3 , 75%x3x5 )
*Build to percentage then perform
C: Deficit Clean Pulls (90%x5x4)
Clean Pulls on Riser/Plate aka deficit clean pulls
https://www.youtube.com/watch?v=_jlgT_NiJy4
*Use straps if you have them.
D: Metcon (Weight)
10 min EMOM
1 Power Jerk + Split Jerk
*Focus on form/speed
Acc: Metcon (No Measure)
Acc.
3 sets
10 Banded Straight arm pull downs w/ 2 sec pause
10 GHD hip ext. (Weighted)