Beaverton Strength and Conditioning – CrossFit
Go on the easy side today as we are maxing out BS, DL, and BP next week
A: Clean/Jerk BB warm up (2 Xs through)
Complete complex 2 Xs through with an empty bar
Clean high pull from hip x 6
Power clean from knee x 6
Clean from knee x 6
Power jerk x 6
Split jerk x 6
B: Clean / Jerk complex (1 x 1)
Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-
You can drop bar between movements