Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall snatch (2×4)
https://www.youtube.com/watch?v=dCiugtIWFrU
*Speed under bar
B: Snatch ((85%/2)x3 )
*Build up to 85% then perform sets
C: Snatch Pull ((110%/1)4)
Snatch pull with 3 stops :
1) 1″ off floor
2) Knee
3) Power position
Acc.: Metcon (Weight)
Acc.
3-4 sets
Banded Bulgarian Split Squat x 8/side
Prone Position IYT’s x 8each (Laying on floor)
Hip Ext. on GHD x 12