Oly

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Clean with no contact + Jerk x 5 sets
*Keep loads light

*build each set but move fast/efficiently

B: Clean and Jerk ((75%/1+1)x3)

C: Metcon (Weight)

Bar Cycling:

High Hang Clean + Hang Clean + Clean

4 sets
*Perform sets TNG.

*Cycle bar efficiently

*Bar loaded at 55% of 1RM Clean

*May build each set

D: Metcon (Weight)

Acc.

3-4 sets

10 DB RDL

10 DB Press from Split Jerk stance

10 Hip ext on GHD

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