OLY 10/16/2018

CrossFit Steamboat – Olympic Lifting

Warm-up

oly warmup – jerk warmup (No Measure)

pvc:

10 jerk drops

10 jerk balance

bar:

5 jerk drops

5 jerk balance

Weightlifting

clean complex (1+2+2×4)

1 clean pull+2 power clean+2 cleans

50%-55%-60%-65%

Jerk recovery

50%-5 60%-5 70%-5

snatch grip liftoff

5 sec hold at knee 50×5 55×5 60×5 65×5

Front Rack Lunge

Lunges (bar in front rack position, 2 each leg)%1rm clean 50-55-60-65