CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. Then 3 sets with a bare barbell:
2 good mornings
+2 back squats
+2 BTN jerk
+2 hip snatch
Weightlifting
Skill
Hang Snatch (6 x 2, working above 65%)
1 hang snatch from above the knee
+ 3 second lower to below the knee
+ 1 hang snatch
Behind The Neck Jerk (2×3@ 65% 1RM C&J, 1×3@ 70%, 1×3@75%, 1×2@ 85%)
Back Squat (5×3, working above 70% 1RM)
Accessory Exercises
Metcon (No Measure)
3R:
10 Good mornings
15 Plate V-Ups