Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Metcon (Weight)
4 x (1+1+1)
Muscle clean + Front Squat + Push Press
*Keep loads light/mod and move efficiently.
B: Metcon (Weight)
Clean from the hang above the knee + power jerk: (85%/1+1))x3
C: Metcon (Weight)
Clean pull: (105%/3)x3
Acc: Metcon (Weight)
4 sets
6-8 GHR on GHD
10 double KB front rack 1 1/4 squats
15 V-Ups
MOD’s:
Banded Nordic Curls:
https://www.youtube.com/watch?v=yTreYNzCW5w
1 1/4 squats:
https://www.youtube.com/watch?v=wbo39M1IGOg