180423 BBC - CrossFit9
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180423 BBC

22
Apr

180423 BBC

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led warmup. Then 3 sets with a bare barbell:

2 good mornings

+2 back squats

+2 BTN jerk

+2 hip snatch

Weightlifting

Skill

Hang Snatch (6 x 2, working above 65%)

1 hang snatch from above the knee

+ 3 second lower to below the knee

+ 1 hang snatch

Behind The Neck Jerk (2×[email protected] 65% 1RM C&J, 1×[email protected] 70%, 1×[email protected]%, 1×[email protected] 85%)

Back Squat (5×3, working above 70% 1RM)

Accessory Exercises

Metcon (No Measure)

3R:

10 Good mornings

15 Plate V-Ups

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