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OUR BLOG

CrossFit Weightlifting Cycle 2 – Wk3, Day 2

By Wodify Admin | In WOD | on October 9, 2018

St. Louis – Olympic Weight Lifting

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Weightlifting

Day 2

Warmup

A1) Muscle Clean +Tall Clean + Squat Jerk + Sots Press (3+3+3+3) x 3

A2) Between sets, do 20 jump to lands in split position without weight. Practice correct footwork.

Weightlifting

A) Clean Pull + Panda Pull + Clean + Jerk x 5 working sets

B) Clean Deadlift: 4×3 @ 100% of best clean

C) Front Squat: 3 x 6 (build in weight each set)

Day 3

A) Pause Tempo Snatches: 5 singles

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).

B) SLOW Tempo Snatches: 3×3

*take 10 seconds to get up to the “down” position and then snatch.

C) Power Snatch: 3,3,3,2,2,2,1,1

D) Behind The Neck Jerk: Work up to a heavy single for the day

E) Back Squat 5 x 5 – Heavier than last week

Clean and Jerk

Front Squat

Clean Deadlift

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