CrossFit Lions East, CrossFit Lions West – Olympic Lifting
Weightlifting
Warm up
5 rnds empty bar
3 muscle sn
3 sn press
Work:
Hang snatch + sn bal
3+1rm,-10%×1
Warm up
5 rnds empty bar
3 Muscle clean
3 strict press
Work:
Power clean+hang clean+push press+jerk
Rm,-10%×1
Accessory
4rnds
10 db split squats each
10 single leg box step ups w/plate
4 broad jump to high jumps