OLY 02/12/2019

CrossFit Steamboat – Olympic Lifting

Metcon (No Measure)

SNATCH

***High Hang Strict Muscle Snatch+ Muscle snatch (from floor)+ OHS+ Zotts Press ( 3+3+3+3) x 3.

*Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) and strengthening our muscles in that movement. Work your positions from the floor on the muscle snatch. Pause at each position if you need to! The OHS needs to be slow and controlled and the zotts press controlled and strong overhead. Do not rush through this warm up!

***High Hang Snatch +Snatch High Pull + Snatch: (2+1) x 5 working sets.

***2″ Deficit Snatch Deadlifts: 4×4 @ 87% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

CLEAN AND JERK

Muscle Clean + Tall Jerk+ Jerk Balance (3+3+3) x 3

*on the tall jerk, focus on driving your body DOWN. On the jerk balance, focus on stepping the front foot through WITHOUT letting your weight fall too far forward on the front leg.

***High Hang Clean + Clean: (2+1) x 3 working sets

***Behind the Neck Jerk + Jerk: (1+1) x 5 working sets

***Pausing Clean Deadlifts: 5×4