180122 BBC - CrossFit9
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180122 BBC

21
Jan

180122 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. End with 3 rounds of the technique complex:

2 snatch pulls

2 hang snatch

2 drop snatch

Weightlifting

Drop Snatch (4 x 3 between 50-65% 1RM Snatch)

Keep it moderate in weight. Focus on sharp technique and SPEED.

2-Position Snatch (1×[email protected]%1RM, 2×[email protected] 70%. 2×[email protected] 80%, 1×185%)

https://www.catalystathletics.com/exercise/66/2-Position-Snatch/

Snatch Pull from Riser (2×[email protected]%, 2×[email protected] 100%, 1×[email protected]%)

Use 35# plate under your feet.

https://www.youtube.com/watch?v=hAMyvjSMOgs

Accessory Exercises

Metcon (No Measure)

3 supersets:

10 Strict T2B

10 Reverse hypers

1 minute rest between supersets

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