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