Olympic liftin – December 20th, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400m run or 500m row

10 high knees/side

10 straight leg kicks/side

5 down/up dogs

10 inch worms

30 air squats

20 lunges

10 burpees

1 round:

5 snatch deadlifts

5 snatch pulls

5 muscle snatches

5 Power snatches

5 clean deadlifts

5 clean pulls

5 muscle cleans

5 Power cleans

Weightlifting

5 sets building of:

2 Power snatches:

2 sec pause 1″ off ground , then 2 sec pause at the knee

Then…

5 power snatch singles building each rep a little heavier.

Then…

5 sets building of:

2 Power cleans:

2 sec pause 1″ off ground , then 2 sec pause at the knee

Then…

5 power clean singles building each rep a little heavier.

Power Snatch

Power Clean

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