Liftmore 7.28.16

Liftmore 7.28.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Snatch Grip Push Press + OHS + Sotts Presses (5 x 1 )

Weightlifting

2: Snatch Pull + Power Snatch + Full Snatch (5 x 1)

All three (3) movements count as one rep of the complex
Focus on elongating the pull and aggressive turnover on the first two lifts. Put it all together on the third full snatch.

Slightly Faster Weightlifting

3: Metcon (Weight)

12 Minute EMOM:

A) 12 x Dimel Deadlift (just below the knee quick extension and squeeze butt at top, around 40% of max deadlift)

B) 12 x Hollow Rocks with PVC pipe overhead in snatch grip.

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