Oly

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall Clean (5×2)

*Focus on pulling under bar.
https://www.youtube.com/watch?v=YhGbp1wp8Ls

B: Strict Press (From Split) (4×3)

Get feet in stable split jerk stance and perform strict press
*Find good base w/ split then press.

*On last rep recover: Front foot, back foot.

https://www.youtube.com/watch?v=65NfhQA-Y3U

C: Clean and Jerk ((80-85%/1+1)x4)

*Build up to 80-85% then perform 4 sets.

Acc: Metcon (Weight)

Acc.

3-4 sets

2 Box Jumps for height (Step Down)

10 DB Curl and Press

12 Hip Ext on GHD (Weight/band w/ 2 sec pause)

Categories: WOD

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