CrossFit Lions East, CrossFit Lions West – Olympic Lifting
Weightlifting
Warm up: 3rnds NFT empty bar
2 pull loft off
2 pull to knee
2 pull to hip
2 muscle
2 power
2 hang
2 full
2 ohs
Work
Spend 10 min warming up complex
E2mom 16min
Snatch+high hang+low hang
Snatch pull
80-100% 4x4sets
Strength
Snatch grip deadlifts
3rm,-10%x3 sets
Front squat + jerk
3+1rm,-15%×2sets