Announcements
Bring A Friend!
May 4th
CrossFit – 7:00, 9:45, 11:15
Bulldog Burn – 8:30
May 5th
Downward Dog Yoga – 9:15
Have your friends use this link to sign up!
https://bit.ly/2t2h9Ok
Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall Clean (4×2)
*Focus on pulling under bar.
*Speed/bar efficiency.
B: Metcon (Weight)
Clean from the hang above the knee + power jerk: (75%/1+1)x6
C: Clean Pull ((100%/3)x4)
*Perform 4 sets of 3 reps @100% of clean.
D: Metcon (Time)
For time
15-10-5
Power clean + power jerk 135/95
Burpee over bar – lateral
Time cap – 6 min
Scale to finish