CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. Then, with a bare bar, 3 rounds of the complex:
2 snatch pulls
+2 hang snatches
+ 2 heaving snatch balance
Weightlifting
Heaving Snatch Balance (2 x 3 @ 65% 1RM snatch. 2 x 3 @ 70%, 1 x 3 @ 75%)
Snatch (Work up to 85%, then 4 x 2)
Snatch Pull (2 x 5 @ 95% 1RM snatch, 2x 5 @ 100%, 1 x 5 @ 105%)
Accessory Exercises
Metcon (No Measure)
4 supersets, 1 minute rest between:
20 Russian Twists /side
10 Plate V-ups