OLY 10/20/2018

CrossFit Steamboat – Olympic Lifting

Warm-up

oly warmup #1 (clean) (No Measure)

stability walk side to side

hip flow

bird dog

glute activation

Weightlifting

halting snatch pulls (50%-5 60%-5 70%-5 80%-5 85%-5)

3 sec pause just below knee

Power Snatch ( 50%-5 60%-5 70%-5 80%-5 70%-5)

behind head press from split position

Work up to 3 sets of 5 at moderate intensity

overhead lunge (50%-1 60%-1 65%-1 70%-1 65%-1)

clean grip(%1rm jerk) – 3 each leg 50%-1 60%-1 65%-1 70%-1 65%-1