Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
Power Clean + Power Jerk
4 (1+1)
*Perform all 4 sets at 50-60%.
*Focus on using the catch to cycle bar overhead
B: Metcon (Weight)
Hang Clean + Split Jerk
4 (1+1)
*Begin at 50% and if form allows, build to a moderate/heavy for the day.
C: Metcon (Weight)
Clean deadlift
4×3 @80-90%
*Perform deadlift with your clean setup and stand with a smooth controlled speed.
Acc: Metcon (Weight)
3 sets
10/side 1-Arm DB press
15 Banded Good mornings
12 hanging/supine straight leg raises