03/16/2019
CrossFit Steamboat – Olympic Lifting
Metcon (No Measure)
SNATCH
***slow tempo pulls to the high hang, pause then snatch, THEN take bar to hang and snatch, THEN take bar back to floor and snatch. BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG. bar takes 10 sec to get to the high hang
1+1+1 x 5 sets.
***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. MOBILITY AND STRENGTH HERE GOVERN WHAT YOU CAN LIFT.
CLEAN AND JERK
***slow tempo pulls to the high hang, pause then clean, THEN take bar to hang and clean, THEN take bar back to floor and clean, then jerk.
BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG. bar takes 10 sec to get to the high hang
1+1+1+1 x 5 sets.
***clean tempo pause pulls: 10 sec up and 10 sec down. hit all 6 positions. 3 sets
***Dumbbell press from split position- work up to a max wt, then do 3×3
EXTRA CREDIT:
1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.