Beaverton Strength and Conditioning – CrossFit
A: Metcon (Weight)
Snatch High Pull + Snatch
4 x (1+1)
*Keep loads light for this complex.
B: Metcon (Weight)
Take 12 minutes to build in the following complex:
Hang Snatch + Snatch + Snatch
*Does not have to be TnG. Get a quality setup for each.
C: Metcon (Weight)
Snatch Grip DL w/ 2 sec pause below knee.
*Begin at finishing weight of complex B and build each set
Acc: Metcon (Weight)
10 1/2 kneeling Front Rack Hold + 1-arm OH Press (5/side)
10 Pendlay Row
5 Box jump 34/26