Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Sots press (4×3)
https://www.youtube.com/watch?v=nw9k086aXLk
*Rock bottom position is the goal here.
B: Drop Snatch (4×3)
*No drive of the barbell up.
*Immediate drop
*Hands and feet land at the same time
C: Metcon (Weight)
Snatch + snatch from hang above knee:
55%/2+1 65%/2+1 (75%+/1+1)x4-5
*Good setup on each rep, dont rush
*When lowering to the hang, short pause then go.
Acc.: Metcon (No Measure)
Acc.
3 Sets
5 Vertical Jumps
s/s
10 banded tricep ext. (2 sec hold @ext.)
s/s
10 DB Curls
s/s
10 Hip Ext. (weighted)