21 Aug Sunday Oly

CrossFit Metric – Olympic Weightlifting

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Metcon (No Measure)

Snatch Balance from Rack (20-mins):

1-rep to high/shallow receiving Power Snatch position

1-rep to medium depth receiving Power Snatch position

1-rep to deep receiving Power Snatch position (at or slightly above parallel)

ALL THREE REPS ARE PERFORMED BEFORE RE-RACKING. NO RE-RACKING BETWEEN THESE THREE REPS.

1+1+1 @ Empty Bar

1+1+1 @ 20%

1+1+1 @ 30%

1+1+1 @ 40%

1+1+1 @ 50%

1+1+1 @ 60%

1+1+1 @ 70%

1+1+1 @ 75%

1+1+1 @ 80%

Percentages are based on max Overhead Squat weight

Metcon (No Measure)

Power Snatch receiving in a deep position (15-minutes):

Build up to 80% of your max Power Snatch and then complete 10-singles.

Warm up sets and 10-singles at 80% must be received at a deep Power Position (at or slightly above parallel).

NO STAR FISHING – if you starfish, then you have to strip the bar and start again with the empty bar

Metcon (No Measure)

Power Clean receiving in a deep position (15-minutes):

Build up to 80% of your max Power Clean and then complete 10-singles.

Warm up sets and 10-singles at 80% must be received at a deep Power Position (at or slightly above parallel).

NO STAR FISHING – – if you starfish, then you have to strip the bar and start again with the empty bar