Bring A Friend!
February 2nd
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30

February 3rd
Downward Dog Yoga – 9:15

Have your friends use this link to sign up!

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

High Pull + Muscle snatch (1+1) x 4
*Keep loads light, move well

B: Snatch + Hang Snatch ((80% 1+1) x 5 )

Snatch + Hang snatch above knee
*Build each set

C: Snatch Grip Deadlift (90%x5)

*3 Position pause:

1″off floor

at knee

mid thigh

*Begin @90% and build

Acc: Metcon (Weight)

3-4 Sets

6MB throws behind/over head

10 single leg RDL /side

10 weighted sit ups

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