CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup, followed by 4 sets of the bare barbell complex:

3 hip clean pulls

+3 hip cleans

+ 3 tempo front squats

Weightlifting

Clean (5 x 1 x 85)

Work up to 85%, then 1 rep OTM every two minutes

Tempo Front Squat (5 x 3 above 65% 1RM C&J)

3 seconds down

3 second hold

3 seconds up

Push Press (2×3@ 65% 1RM C&J, 2×3@70%, 1 x 3 @ 75%)

Accessory Exercises

Metcon (No Measure)

4R:

8 “Diamond” push ups

8 DB Rows/side