Announcements
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!
https://bit.ly/2t2h9Ok
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