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Blog
Aug
17
2018

OLY 08/18/2018

By wodify 0


CrossFit Steamboat – Olympic Lifting

Metcon (No Measure)

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Snatch

Spend 8-10 minutes working technique, position, and timing with the barbell only

Power Snatch + Snatch (1+1)

-Work to a 1RM complex for the day in 5-8 sets

Snatch Push Press + Snatch Balance + OH Squat (1+1+2)

-5 sets at 85% of above 1RM

Then

C&J

Spend 8-10 minutes working technique, position, and timing with the barbell only

Hang Clean + Split Jerk (1+1)

-Work to a 1RM Complex for the day in 5-8 sets

Power Clean + Front Squat (2+2)

-5 sets at 85% of above 1RM

Accessory

(Choose 2-3 components that you need to work on)

400m Sled Drag

200m FWD

200M BWD

Strict Pullups 4×10

1) 10 Wide Grip Pull Up

2) Shoulder Width Pull Up

3) Shoulder Width Chin Up

4) Close Grip Chin Up

*Rest 90s between efforts.

1a) 4×15 Banded Side Bends R. 30s

1b) 4×25 Banded Face Pull Aparts R. 30s

Standing Weighted DB Box Jumps

1×25

*Every time you break, rest 45s

Strict TTB

5×5

Banded Back Squat

10×2 EMOM w/ light band pulling your forward