Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: High-Hang Clean (6×1)
*Build as you go, keep light/mod – 50-60%
Focus on speed under bar and good receiving position
B: 1 Push Jerk + 1 Split Jerk (6 x 1+1)
*Build over sets to a heavy max
for the complex.
Focus on good hip drive and good push under bar
C: 20min EMOM (1 rep OTM)
min1-10 Clean and Jerk
*Build over sets
min11-20 Clean
*continue to build from sets 1-10 but clean only.