CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. Then, with a bare bar, 3 rounds of the technique complex:

2 hip power snatches

+2 back squats

+2 Zots Press

Weightlifting

Power Snatch (Work up to heavy single, then 2×2@ 80%)

Max 2 misses at any given weight. Max 30 minutes.

Snatch Pull Complex (2×1@ 75% 1RM snatch, 2×1@ 85%, 1×1@ 90%)

2 Snatch Pulls

+ 1 Snatch High Pull

Back Squat (5 x 8)

Not for weight. Sets should be crisp and somewhat fast.

Accessory Exercises

Metcon (No Measure)

3 supersets:

10 Pendlay rows

10 Zots press