CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – Olympic Lifting
Weightlifting
Warm up
3-5 sets nft
Clean pull to knee
Clean pull to above knee
Clean pull to power position
Clean pull to hip
Clean high pull shrug
Muscle clean
Power clean
Full clean
Press
Push press
Jerk
3 pos clean – mid, knee, full
Rm, -10%×1
Front squat
2rm, -20%× 3×3 pause
Push press + Jerk
3+1rm,-20%×2
Tempo RDL
8x3sets 5 sec down fast up