Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

No contact clean + push press: 2 + 2 reps 4 sets

*choose a moderate/light weight

B: Clean and Jerk ((80%/3+2)x 5)

3 Cleans + 2 jerks

C: Clean Pull ((100%/4)x3, (110%/2)x3)

Metcon (Weight)



8 MB Throw behind head (Extend full body)

12 DB or KB Lunges 6/6

12 Hip Ext w/ BB in back rack

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