Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Muscle Snatch + Drop Snatch (1+2) x 4
*Speed under bar
B: Snatch ((85-90%/1)x4)
*Build up then perform sets.
C: Snatch Pull ((105%/2)3)
Snatch pull with 3 stops
*1″ off floor
*At Knee
*Power Position
Acc.: Metcon (Weight)
Acc.
3-4 sets
Seated Box Jumps 3
Bent over BB Rows 10
DB Lateral Raises 10
GHD Hip Ext. w/ BB 10