CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self led warmup. End w/ 3 sets of the complex (bare bar):
3 clean pulls
+3 power cleans
+3 push jerks
Weightlifting
Power Clean + Push Jerk (2×2(2+1)@70%1RM C&J, 2×1@75%, 1×1@80%, 1×1@85%)
Zercher Squat (5 x 3 working sets)
Clean Pull (2×5 @ 90%, 2×5@100, 1×5@105%)
Accessory Exercises
Metcon (No Measure)
4 Supersets:
8 barbell hip thrusts
8 barbell Russian Step ups/ side