21 Aug Liftmore 8.21.15
PSKC CrossFit – Liftmore (Olympic Lifting)
Doing things a little differently today. The main lifting portion of today will be split into 10 minute chunks where we will establish near maximal numbers at various positions. This is intended to help define our weaknesses from position to position (and it will be fun).
1: Sotts Press (4 x 2)
Put the bar on your back, hands at snatch grip width. Descend to the bottom of the squat and complete 3 strict presses. Fight to keep your entire foot on the floor (not coming up on toes).
2: High-Hang Snatch (Work up to a heavy Single)
7 minutes to establish a heavy single from the pockets. Weight starts out on the middle/outsides of your feet then fully extend and dive under.
3: Hang Snatch (Work up to a heavy single)
10 minutes to establish a heavy single from just below the knee. Weight starts out on the heels then patiently sweep the bar back into the pockets and finish the lift.
4: Full Snatch + 2 OH Squats (Work up to a heavy set of the complex)
10 minutes to work up to a heavy set of the complex. Complete one full snatch. Then, complete two overhead squats.