CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warm up. Then, with a bare barbell, 3 sets of the complex:
2 hang power snatch
2 OHS
2 snach balance
Weightlifting
Power Snatch (2×2@70% 1Rm snatch, 1×2@75%, 1×1 :80%, 85%, 90%)
Heaving Snatch Balance + OHS Complex (Work up to 75% 1RM Snatch, then 4×1)
1 Heaving snatch balance
+ 2 OHS
Clean Pull from Riser (4 x 5 @ 90% 1RM C&J)
Clean pull from 3″ riser.
AKA. “Deficit clean pull”
Accessory Exercises
Metcon (No Measure)
4R:
10 Alt V-ups / side
10 dead walks/ side