CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup, followed by 3 rounds of the BARE BARBELL technique primer:
2 hang power cleans
+ 2 front squats
+ 2 strict press
Weightlifting
Power Clean (Work up to today’s heavy single, then 2×2@80%)
Max of 30 minutes on this skill, or two misses at any given weight.
Push + Jerk Press Complex (2×1@65%, 2×1@ 70% 1RM C&J)
2 Push Presses
+ 1 Push Jerk
Focus should be on driving heels down in the push press and creating true hip drive & extension!
Clean Grip Deadlift (3 x 5@ 100% of 1RM C&J, 2×5@ 110%)
Accessory Exercises
Metcon (No Measure)
3 Supersets:
10 barbell curls
10 strict dips
1 minute rest