CrossFit – Mon, Jul 17
Welcome to our 8 week Olympic weightlifting cycle for the year! Week 1 is a test week for the snatch and clean and jerk. Although this cycle will focus heavily on the Olympic lifts, gymnastics skills sessions will also be the focus of 1-2 sessions a week. Become one with the barbell!
Warm-up
Weightlifting
Snatch (1 rep Max)
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
20/15 Cal row
15 Hang power cleans 95/65 lbs
10 Burpee over bar
Score: Rounds & Reps
KG: 43/30
Scaling Options
Beginner
15/10 Cal row
10 Hang power cleans @45/35lbs
5 Burpees / Down & ups
Intermediate
20/15 Cal row
15 Hang power cleans @75/55lbs
10 Burpee over bar
Perform
20/15 Cal row
15 Hang power cleans @115/75 lbs
10 Burpee box jump overs @ 24/20″
Extra Accessory
Post Chain (Checkmark)
3 sets
10 Tall kneeling M pulls
10/10 Seated hamstring curls
A. General
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Banded OH Squats
10 Deep Squat Banded Y pulls*
*https://youtu.be/K6TVReERpFs
B. Specific
– 5 Snatch deadlift
– 5 Muscle Snatch
– 5 Power Snatch
– 5 OHS
– 5 Tempo Snatch (slow down the pull)
Ramp up:
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+, etc