Liftmore 11.17.15

Liftmore 11.17.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Day One of Our New Squat Cycle!! We will be doing a hatch squat cycle. This program will have us squatting twice a week with both back and front squats each session. There is a handy excel sheet here you can put your numbers in and print if so desired.

http://www.mikesgym.org/programs/uploads/hatchsqt.xls

Warm-up

1: Tall Snatch (3 x 5 Climbing)

Start with the bar at the hips, quick extension then violent pull under.

–> https://vimeo.com/48416098

Weightlifting

2: Hang Snatch (Work up to a heavy double in 10 Minutes)

Today’s variant is high hang snatch from the pockets.

3: Back Squat (See below)

1 x 10 @ 60%

1 x 8 @ 70%

1 x 6 @ 75%

1 x 4 @ 80%

4: Front Squat (See Below)

1 x 5 @ 60%

3 x 5 @ 70%

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