171211 BBC - CrossFit9
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171211 BBC

10
Dec

171211 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. Then, with a bare bar, 3 rounds of the complex:

2 snatch pulls

+2 hang snatches

+ 2 heaving snatch balance

Weightlifting

Heaving Snatch Balance (2 x 3 @ 65% 1RM snatch. 2 x 3 @ 70%, 1 x 3 @ 75%)

Snatch (Work up to 85%, then 4 x 2)

Snatch Pull (2 x 5 @ 95% 1RM snatch, 2x 5 @ 100%, 1 x 5 @ 105%)

Accessory Exercises

Metcon (No Measure)

4 supersets, 1 minute rest between:

20 Russian Twists /side

10 Plate V-ups

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