July 19, 2023

CrossFit – Wed, Jul 19
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!


A. General

200m jog

30sec Banded good mornings

30sec Banded T pull aparts

200m jog

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax


C. Specific

3 Clean deadlift

3 Muscle clean

3 Power clean

3 Tempo squat cleans

3 Jerk dips

3 Push press

3 Jerk

3 tempo clean & jerk (slow down first pull)

Clean and Jerk (1 rep Max)

TC: 15 min

Score: Weight

Scaling Options


6 x 2+1

Intermediate & Perform

As written

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes

8 OH Squats 135/95 lbs

400m Run

TC: 15 minutes

Score: Each round for time

KG: 60/43

Scaling Options


8 OH Squats @45/35lbs

200m Jog


8 OH Squats @115/75 lbs

400m Run


Every 3 minutes for 21 minutes

8 OH Squats @135/95 lbs

400m Run

Extra Accessory
Lower Accessory (Checkmark)

3 sets

50′ Death march

60 sec Weighted Wall sit