Beaverton Strength and Conditioning – CrossFit

Olympic lifting

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)

3-4 sets

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.

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