20 Nov Olympic Weightlifting – Sun, Nov 20

CrossFit Metric – Olympic Weightlifting

Warm-up

Mobilization:

Wrists Roll 6/6

Wall Lat Stretch 45s

Lizard 10/10

Specific Warm Up:

3 Muscle Snatch from Knee + 3 OHS

1-3 Muscle Snatch from Floor + 3 Snatch Balance

3 Snatch Pulls from Knee + 3 Hang Snatch

3 Snatch from Power

1 Snatch Pull to hold + 1 Floating Snatch pull + hang snatch with pause in receipt + Snatch with pause in receipt

Power Snatch (20-mins)

Working speed on the turnover and receiving the bar in a deep Power Snatch position.  No star-fishing.

Build up to 70%, then:

3-singles at 70%

6-singles at 75%

3-singles at 80%

Power Clean & Push Jerk (20-mins)

Working speed on the turnover and receiving the bar in a deep Power Clean position.  No star-fishing.  Then Push Jerk.

Build up to 70%, then:

3-singles at 70%

6-singles at 75%

3-singles at 80%