24 Apr Liftmore 4.24.15
PSKC CrossFit – Liftmore (Olympic Lifting)
Strict Press from split position (4 x 4)
Perform 1 split jerk to achieve proper split position, and then perform 4 strict presses from that position. Fight to maintain a good upright position and take it easy on the weight if necessary.
Clean and Jerk with Pause (2RM)
Pause for three (3) seconds at the top of knee then finish lift.
Work up to a heavy double. Its ok to drop the bar between reps to ensure a good start position. Ensure the weight is back in the heels with vertical shins during the pause portion of the lift. Also focus on maintaining a constant back angle from the start to the pause positions.
Front Squat (5 x 4/8 @ 80%)
Week 4 Day one of squat program. Complete 5 sets of 4 FS + 8 BS @ 80% of your max front squat.