180126 BBC

CrossFit9 – Olympic Weightlifting


Warm-up (No Measure)

Self-led warmup. End with 3 sets of the technique complex:

3 back squats

+3 BTN push jerk

+ 3 power snatch


Power Snatch (1×3@65% 1RM Snatch,1×2@70, 1×2@80,1×2@ 85%, 1×1@90)

Behind The Neck Jerk (Work up to 70% C&J, then 4 x 2)

Hold 3 count in receive stance. This is about developing stability and comfort in the receive position, not heavy weight. If your shoulders cannot handle this movement, please go from front rack position

Back Squat (5 x 3 @ 70-75% 1RM Back squat)

3 count on eccentric (descent), 1 count at bottom. High bar

Accessory Exercises

Metcon (No Measure)

4 supersets:

8 Russian Step ups/leg