Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Muscle Clean (4×4)
*Agressive extension of the hips
*Tight bar path
*No rebend in the lower half.
B: Metcon (Weight)
Clean w/ no contact
(65-70%x2) x 4
*Agressive/strong pull
*Quick turnover
*Focus on leg drive
https://www.youtube.com/watch?v=Da7xe1UBlGY
C: Metcon (Weight)
Clean Pull (w/ 3 stops) (105%x2) x 4
*1″ off floor
*At Knee
*Power Position
Acc.: Metcon (Weight)
Acc:
3 sets
3 Broad jumps
8 Banded tricep Ext.
8 Arnold Press
8 Hip Ext (Weighted)