CrossFit – Thu, Jul 20
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 Pull (4 x 4 @ 75-85%
*Not a high pull)
TC: 10 min
Score: Weight
Scaling Options
Beginner
Snatch deadlift
Intermediate
As written
Metcon
Metcon (AMRAP – Reps)
3 rounds for reps
1 min KBS @ 24/16kg
1 min Jumping pull ups
1 min DB Snatch 1×50/35 lbs
1 min Cal machine
1 min Rest
TC: 15 minutes
Score: Total reps
Scaling options
Beginner
Russian KBS @ 16/12kg
Ring rows
DB snatch @ 1x 25/15lbs
Cal machine
Intermediate
KBS @ 20/12kg
Jumping pull ups
DB Snatch @ 1x 35/25lbs
Cal machine
Extra Accessory
Core (Checkmark)
3 sets
16 Deadbugs
10 Plank bird dogs
A. General
Every 20 seconds x 2 rounds (2 minutes)
– 20 Sec machine
– 20 sec Russian KBS
– 20 sec scap pull-ups
B. Specific
Pull:
-5 Snatch lift off
-5 Snatch deadlifts
—
Leg drive:
-5 Standing vertical jumps
-5 Standing vertical jumps with BB, snatch grip
—
Snatch pull:
– 5 Halting snatch pulls (pause at tall position)
– 5 Tempo snatch pulls