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)


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



Partner GHR’s:


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