OLY 12/11/2018
CrossFit Steamboat – Olympic Lifting
oly warmup #1 (clean) (No Measure)
stability walk side to side
hip flow
bird dog
glute activation
power clean+front squat+jerk
1+3+1 X 6 SETS….WORK UP TO A HEAVY SET
Snatch Balance
3, 3, 2, 2, 1, 1,
clean pause tempo pulls
3,3,3 working up to your last set being above 1rm clean
HIT ALL POSITIONS: STARTING POSITION, 1″ OFF FLOOR,
1″ BELOW KNEE, 1″ABOVE KNEE,
MID THIGH,
DOWN POSITION(AS IN A DIP),
STAND TO HIGH HANG…..PAUSE 1001 AT EACH POSITION.
Metcon (No Measure)
BACK EXTENSIONS: USE WEIGHT 3 SETS X 5 REPS PAUSING 1001 AT TOP.
100 ab mat sit ups