12 Feb Olympic Weightlifting – Sun, Feb 12

Announcements

For those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!

CrossFit Metric – Olympic Weightlifting

Warm Up

Clean Grip RDL x 3 + Muscle Clean x 3 + Front Squat (3010) x 3

Lat Tricep Opener x 5

Hang Muscle Clean x 3 Clean Pull x 3 Front Squat w/Pause x 1

Clean Pull x 3 Hang Clean x 3

Clean from Power x 3

Clean Pull x 1, Floating Clean Pull x 1, Hang Clean x 1, Front Squat x 1, Clean x 1, Power Jerk x 1, Split Jerk x 1

Clean Complex

Clean Pull + Clean from Power

3 x 2 + 2

2 x 2 + 1

Every 2min

Clean Complex 2

Clean Pull + Hang Clean

2 x 3 + 2

2 x 3 + 1

every 2 minutes

Clean Complex 3

4 x

Clean Pull x 1+ Clean x 1 + Front Squat x 1

Clean + Front Squat

2 x 1 + 1

@80%

Front Squat EMOM 6 Min

every minute

4 Front Squat @ 65-70%