Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
3 sets:
3 Muscle clean + 2 Power jerk with no foot movement
*Fast ext. of hips
*Speed under bar
*Build each set
B: Clean (5×3 )
*Drop and go
*Begin at 60% of 1RM and build
C: Clean Pull (5×3)
*Pause for 3sec at knee, then finish pull
*Work at 70+%
D: Metcon (Weight)
Acc.
DB Bench 3×10
s/s
Hanging straight Leg raises 3×10
*achieve 90* or higher