Liftmore 5.3.16

Liftmore 5.3.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Muscle Snatch (5 x 2)

Mimic the first and second pull as in a normal snatch, but do not re-bend the knees while achieving a full lockout overhead.

Weightlifting

2: Snatch (10 x 1 @ 80% (EMOM))

Full snatch from the floor. Work up to 80% and complete EMOM x 10 of 1 rep at 80% (or highest successful lift) Every Minute on the Minute. Record number of successful lifts.

Slightly Faster Weightlifting

3: Metcon (Weight)

EMOM x 10:

A) 20 Russian KB Swings (70/53)

B) 4 x OH Squat

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