Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall Snatch + OHS ((1+1) x 4)
2 sec pause in bottom position
*Build each set
*Keep loads light/mod
B: Snatch (Work up to a top single (w/ no misses if possible)
Then take off 10% and perform 2×2.
C: Snatch Pull ((90% x 2) x 3)
*Pause @Knee.
*Engaged lats
*Body weight remains middle of foot.
Acc: Metcon (Weight)
Acc.
3-4 sets
10 DB Row
10 DB Press
10 Hip Ext. w/ band or weight (2 sec pause)