OLY 01/15/2019

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+ohs

60%x3+3, 65%x2+3, 70%x1+3×3

clean+pp+jerk

you choose the wt. the pp will determine

1+1+1 x 5

Metcon (No Measure)

box jumps: get as high a box as you can safely make the jump. 3 sets x 5 jumps.

glute ham back extensions: 3 x 10 reps

ball slams: 20 lb d-ball 3 x 15