Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Muscle Clean (4×3)
*Build each set
*Agressive extension of the hips
B: Metcon (Weight)
Clean w/ no feet movement 4×2 @50-60%
*Feet start in landing position.
*Focus on Bar efficincy/ speed under bar.
C: Clean and Jerk ( (85%x2) x 3 sets )
*Reset in between each set.
*Focus on setup position
D: 30 squat cleans for time (10 min cap – scale as needed)
Men – 225#
Women – 135#