OLY 01/08/2019
CrossFit Steamboat – Olympic Lifting
oly warmup – squatting quad (No Measure)
SQUATTING QUAD
3 of each w/pvc:
high pull
muscle snatch
power snatch
power snatch —- ride it down
snatch
1 of each w/barbell:
high pull
muscle snatch
power snatch
power snatch —- ride it down
snatch
Snatch
(60%x3, 65%x2, 70%x1)3 rest no more than 90 sec between sets.
Snatch Pull
90%x5, 95%x4, 100%x3. maintain proper form
snatch push press
from behind the neck
5,5,5,5,5, going to the heaviest that you can for 5 reps.
Warm-up (No Measure)
back extensions: 3 x 8
evil wheel: 3 x 10