03/19/2019

CrossFit Steamboat – Olympic Lifting

Metcon (No Measure)

SNATCH

***3 Position snatch: 1 from high hang, 1 from hang, 1 from floor. normal speed. slow is smooth smooth is fast. 5 sets x 3 reps….perfect technique.

***snatch tempo pulls: 3 sets x 1 rep……10 sec up, 10 sec down. hit all 6 positions perfectly.

sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.

CLEAN AND JERK

***3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 FROM HANG, 1 FROM FLOOR+JERK. X 5 SETS.

***clean tempo pulls 3 SETS X 1 rep: 10 sec up and 10 sec down. hit all 6 positions.

***Jerk balance 3@40, 3@50 ,3@55, 3@60, 3@65, 3@60

***Jerk dips 3@80, 2@90, 2@100, 2@110, 2@120×2

***Jerk drives 3@70, 3@80, 3@90, 3@100, 3@110, 3@120

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.