July 20, 2023

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!


A. General

Every 20 seconds x 2 rounds (2 minutes)

– 20 Sec machine

– 20 sec Russian KBS

– 20 sec scap pull-ups

B. Specific


-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

Snatch Pull (4 x 4 @ 75-85%

*Not a high pull)

TC: 10 min

Score: Weight

Scaling Options


Snatch deadlift


As written

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


Russian KBS @ 16/12kg

Ring rows

DB snatch @ 1x 25/15lbs

Cal machine


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