Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Snatch with no contact + snatch balance: 2+1 (5 sets)
*Keep loads light
* focus on extending in the pull and being aggressive in the turnover catch tight and low in the snatch balance
B: Metcon (Weight)
Snatch + hang snatch below the knee: (80%/1+1)x5
*Build to 80% and then pefrom sets
C: Snatch Pull (4×2 @80-90%)
*Build over sets if form allows
Acc: Metcon (Time)
Plank:
Accumulate 3 minutes