CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. Follow with 3R bare barbell complex:
2 high hang cleans
2 front squats
2 jerks
Weightlifting
High-Hang Clean (Work up to 70%, then 5×2)
Tempo Front Squat (Work up to 70%, then 4×3)
3 seconds down
3 second hold
3 seconds up
Clean Pull (2×3@ 90% 1RM C&J, 2×3@100%, 1×3@110%)
Accessory Exercises
Metcon (No Measure)
3R:
20 reverse hyper
10 strict t2b