CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led warmup, followed by 3 sets with bare bar:

2 hang snatches

2 OHS

2 BTN jerks

Weightlifting

Segment Snatch (AKA Pause Snatch) (1×2@70% 1RM snatch, 2×1@75%, 2×1@ 80%, 1 x 1 @ 85%)

http://www.catalystathletics.com/exercise/392/Segment-Snatch/
2 count pause just below the kneecap

Overhead Squat (Every 2 min OTM for 5 sets: x3@100% 1RM snatch)

Behind The Neck Jerk (4 x 3 @ 70% 1RM C&J)

2 count pause in receive stance

Accessory Exercises

Metcon (No Measure)

4R:

10 strict T2B (or V-ups)

10 strict dips