Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

2 Muslce cleans + 2 FSQ + 2 Push Jerks (4 sets)

*Keep loads light and move fast/efficiently
*From blocks. Setup at knee or slightly above.

B: Metcon (Weight)

Clean from blocks above the knee + Jerk : (85%/1+1)x2

*Work up to 85% and then work up to a heavy single.

C: Metcon (Weight)

Clean High Pulls @50-60% or 1RM Clean (From Blocks)


*Build to 50-60% then perform 4×3.

D: Metcon (Weight)


3-4 sets

10 Supinated BB Rows

10 double KB Overhead Press

10 Banded/weighted Hip Ext.

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