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 (2×3@ 65% 1RM C&J, 1×3@ 70%, 1×3@75%, 1×2@ 85%)

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

Accessory Exercises

Metcon (No Measure)

3R:

10 Good mornings

15 Plate V-Ups