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!
Warm-up
Weightlifting
Clean and Jerk (1 rep Max)
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2+1
Intermediate & Perform
As written
Metcon
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
Beginner
8 OH Squats @45/35lbs
200m Jog
Intermediate
8 OH Squats @115/75 lbs
400m Run
Perform
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
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
https://youtu.be/-3S0gZ3xL10
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)