CrossFit Steamboat – Olympic Lifting
Metcon (No Measure)
**slow tempo pulls to high hang, snatch from high hang +1, THEN take bar to hang and snatch +1 x 5 sets.
the high hang is straight up and down. BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG. bar takes 10 sec to get to the high hang
**snatch pause tempo pulls: 3 sets x 2 reps. pause at each position 1001, 1002 count. WEIGHT HERE SHOULD BE HEAVIER THAN YOU USED IN EXERCISE 1.
**sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
CLEAN AND JERK
**slow tempo pull to high hang:, take 10 sec to get to high hang. THEN: high hang clean X 1+hang clean X 1 +jerk X 1: (1+1+1) x 5 sets. TAKE UP THE WEIGHT EACH SET. BUT KEEP THE TECHNIQUE PERFECT.
**hang clean : SLOW TO THE HANG….3 SEC TO GET TO HANG….THEN EXPLODE. 3 sets x 3 REPS GO UP IN WEIGHT EACH SET.
**Behind the neck press from split 3@40 3@50 3@60 3@70
**Behind the neck split jerk 5@40 5@50 5@60 5@70 3@80×2