171106 BBC - CrossFit9
Call Us: (727) 469.3240

171106 BBC

5
Nov

171106 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led. Then, w/ a bare barbell, 4 sets of the complex:

2 snatch pulls

2 hang snatches

2 OHS

Weightlifting

Snatch (2×2@70%, 2×1@80, 1×1 @ 85%, 90%, 95%)

Overhead Squat (Work up to today’s 1RM, then drop 20% for 2×2)

Snatch Pull Complex (Work up to 90%, then 5 x 1)

2 Snatch Pulls

+ 1 Snatch High Pull

Accessory Exercises

Metcon (No Measure)

4 Supersets:

10 rower slide outs per side

10 alt. V-Ups per side

1 minute rest

Leave a Reply