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