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)