Oly – Week 1/Day 3

CrossFit Lackland – CFL OLYMPIC LIFTING

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Warm-up

2 min EB/Row

20 PVC Pass Throughs

10 PVC Around the Worlds (ea)

30 sec Hanging Lat stretch (ea)

Burgener Warm Up – Clean (No Measure)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Burgener Warm Up – Snatch (No Measure)

A) Burgener Warm Up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Snatch – “STRONG TURNOVER”

Tall Power Snatch – “PULL UNDER”, 2″, 4″, 6″

Tall Snatch – “PULL UNDER”

B) Overhead Squat Skill Transfer Exercises – 3-5 reps of each movement

Overhead Squat

Pause Overhead Squat (2 Seconds)

One and a quarter Overhead squat

In the Hole Overhead squat

Tempo Descent Overhead squat (10 second descent, no pause, fast up)

C) 3x High Hang Snatches + 3x Hang Snatches + 3x Snatches

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Snatch Push Press + Pause OVHS + OVHS (2 sets x 1(3+2+1) @ 70% & 75% 1 RM Snatch)

Record each set as 1 of your scores for load.

Keep torso tall during the dip and pause hard up on the bar with active shoulders.

Pause should be 2-3 seconds at the bottom

Barski Snatch (3 sets of 3 reps @70% & 75% 1 RM Snatch)

Record each set as 1 of your scores for load

Sets are completed unbroken, all at the high hang with no straps

Remember to focus on a smooth and vertical dip, drive through the heels, and keep the arms locked through triple extensions.

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Power Clean (10,8,6,4,2, Work up to a heavy double for the day)

Snatch Pull ( 3×3 reps @ 90% 1RM Snatch)

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