Liftmore 2.16.16

Liftmore 2.16.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Non-Heaving Snatch Balance (5 x 2)

Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.

Weightlifting

2: Snatch from the Blocks (2RM)

Today, set the blocks up so that the bar is in mid-thigh at the power position. At this point, shoulders are level with the bar, weight is on the middle-outsides of feet and focus on pulling yourself under the bar after the launch.

More Weightlifting

3: Metcon (Weight)

10 Minute EMOM (Alternating)

A) 5 x Pendlay Row (set up in clean stance, don’t stand all the way up and raise your back and pull the bar the chest)

B) 8 Walking Front Rack Weighted Lunges (you choose the loading, 8 total so 4 each leg)

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