Beaverton Strength and Conditioning – CrossFit
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)
10 Supinated BB Rows
10 double KB Overhead Press
10 Banded/weighted Hip Ext.