16 Feb Liftmore 2.16.16
PSKC CrossFit – Liftmore (Olympic Lifting)
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.
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.
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)