Liftmore

Liftmore

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

1: 9 Rep Clean and Jerk Complex (5 Rounds of the complex increasing in weight)

5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks
*This is one unbroken complex. First a Hang Clean + Push Press – bring the bar back to the hang (don’t drop) – then a Hang Clean + 2 Push Jerks – bring the bar back to the hang (don’t drop) – then a Hang Clean + 3 Split Jerks to finish. All Hang Cleans are from the Power Position.

More Weightlifting

2: Front Squat (See below)

Every 2:00 for 12:00 (7 total sets) reps of – 5/4/3/1/5/4/3

Use 82% of your one rep max FS for all sets.

Slightly Faster Weightlifting

3: Metcon (Weight)

10 Minute EMOM

A) 2 x Clean Grip Deadlift

B) 12 x Reverse Hypers

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