CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led, followed by 3 sets w/ a bare barbell:
2 snatch pulls
+2 power snatch
+2 heaving snatch balance
Weightlifting
Heaving Snatch Balance (Work up to 70% 1RM Snatch, then 4 x 3)
Power Snatch (Work up to 1RM, then drop 20% for 2×2)
Snatch Pull from Riser (2×3@ 90% 1RM snatch, 2×3@100%, 1×3@105%)
Use 35# plate under your feet.
https://www.youtube.com/watch?v=hAMyvjSMOgs
Accessory Exercises
Metcon (No Measure)
4 Rounds:
10 yates rows (supine barbell row)
10 strict dips