Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Drop Snatch + Sots press
5 Sets
*Keep load light
B: Snatch ( (75%/1)x3)
*Build to 75% then perform 3 quality sets.
*If you miss, redo the lift or take weight off.
C: Metcon (Weight)
High Hang Snatch + Snatch
*Quality setup between reps
Acc: Metcon (Weight)
Acc.
3-4 sets
3 box jumps w/ step down
10 BB 1-Leg RDL (Snatch Grip)
6-8 Glute Ham Raises
*MOD’s: Ecc. performed with partner
GHR:
https://www.youtube.com/watch?v=m0AIU1dCVkU
Partner GHR’s:
https://www.youtube.com/watch?v=ANoAW3wCxXs