170526 BBC - CrossFit9
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170526 BBC

25
May

170526 BBC

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