Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Drop Snatch + OHS ((1+1) 4 )
Drop Snatch + OHS
*Keep loads light/mod
*speed under bar
B: Metcon (Weight)
Snatch w/ no contact
5×1
*Build to a mod/heavy
C: Snatch ((75%x2) 3 )
Acc: Metcon (Weight)
Acc.
2-3 sets
3 Box Jumps
10 Supinated Pendlay Rows
10 DB Press
10 Hip Ext.
D: Metcon (Time)
10-8-6-4-2
Power snatch – 155/105
20-40-60-80-100
DUs