Liftmore 8.2.16

Liftmore 8.2.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

1: Clean Lift-Off + Clean + Jerk

5 sets of:

3 Clean Lift-Offs + 1 Clean + 1 Jerk – work to a heavy complex for the day

*Clean Lift-Off is just the first pull. Good set up position, weight in the balls of the feet, pause briefly at the knee with vertical shins and weight in the heels and return the bar to the floor.

More Weightlifting

2: Back Squat (Yes, Back Squats)

1 X 10 @ 60% of 1RM Back Squat

1 X 8 @ 70%

1 X 6 @ 75%

1 X 4 @ 80% – rest approximately 2:00 between sets

Slightly Faster Weightlifting

3: Metcon (Weight)

4 Rounds

– 15 x Clean Grip Dimel Deadlift (straps are advised, lower the bar to the knee and quickly extend each rep)

– 5 Strict Press (increase in weight each set)

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