Sunday 12-6-20 – Olympic Lifting

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

1 sets:

5 snatch deadlifts

5 snatch pulls

5 muscle snatch

5 high hang snatches

1 sets:

5 clean deadlifts

5 clean pulls

5 muscle clean

5 high hang cleans

Weightlifting

High Hang Snatches (at the hip) – *FOCUS is dropping under bar fast*

5 sets of 3 reps @ 70-75% of 1-RM

Then…

High Hang Cleans (at the hip) – *FOCUS is dropping under bar fast*

5 sets of 3 reps @ 70 -75% of 1-RM

Then…

Behind the Neck Split Jerks – *FOCUS is bar path and catching with full lock out*

5 sets of 3 reps @ 70-75% of 1-RM Split Jerk

High-Hang Snatch

High-Hang Clean

Behind The Neck Jerk

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