04 Feb Liftmore 2.4.16
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Clean with First Pull Pause (Work up to a heavy set of the complex)
Pause for 3 sec approximately 2″ off of the ground.
The focus today is on breaking up the first pull to mitigate any early rise of the hips. Start with the weight on the balls of the feet, initiate the first pull and stop with the weight roughly in the mid-foot. Pause for three (3) seconds and then finish the lift.
2: Back Squat (See below:)
Week 3 of 5/3/1
75% x 5
85% x 3
95% x 1+
Slightly Faster Weightlifting
3: Metcon (Weight)
10 minute EMOM (i.e. 5 rounds of the following movements):
A) 12 x Clean Grip Dimel Deadlift (40% of 1RM DL)
B) 10 x Reverse Hypers