Beaverton Strength and Conditioning – CrossFit
A: Metcon (Weight)
Tall Muscle Snatch + Tall Snatch
(1+1) x 4
*Bar begins at hip with legs extended. Lead with elbows and quick turnover overhead. Legs remain extended for the entire movement for the Tall Muscle snatch.
B : Metcon (Weight)
5 sets of:
1 Snatch + 1 Hang Snatch
*Begin sets at 50-60% and build each set
*Hang onto bar for this complex.
Acc: Metcon (Weight)
10 Hip ext on GHD (Weighted)
30sec Goblet squat hold (KB)
10 Russian Twists / side
C: Snatch Grip High Pulls (4×2 Perform sets @60-70% )
Focus is on High elbows and tight bar path with full extension.
Full extention at the top. High elbows keeps bar path efficient.