170623 BBC - CrossFit9
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170623 BBC

22
Jun

170623 BBC

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