Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
4 sets
2 No contact cleans + push press:
* focus on extending in the pull and being aggressive in the turnover, use the legs in the push press.
B: Clean and Jerk ( 2 waves of 4 singles adding weight each set )
starting at 80% for the first wave, then start over at 2-3% heavier for the second wave.
Acc: Metcon (Weight)
3-4 Sets
10 BB 1-Leg RDL
60sec Weighted Plank Hold
15 Weighted Situps