CrossFit Lions East, CrossFit Lions West – Olympic Lifting
Weightlifting
For Warm up 1 :
3 rnds not for time empty bat
3 Muscle sn
3 power sn
3 ohs
Work:
Snatch pull + hang snatch +snatch
Rm,-10%x3sets
Warm up 2 :
3 rnds NFT
3 clean pulls
3 power cleans
3 front squats
3 cleans
Work:
Clean pull + hang clean + clean
Rm,-10%x3sets
Strength
Over head work:
Strict press to push press to jerks
3-3-3-3-2-2-2-2-2-1-1-1-1
( start with pressing as much as you can till legs are needed then switch to push press, from push press push as much till split or power jerk is needed. Work to a rm )
Accessory if time
4 rnds
4 lengths db over head Carrie’s
4 lengths db walking lunges
4 lengths broad to high jumps