Liftmore 8.23.16

Liftmore 8.23.16

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

Clean Lift-Off + Clean + Jerk (5 sets, climbing)

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

Back Squat (See below, rest 2:00 between sets)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Slightly Faster Weightlifting

Metcon (Weight)

EMOM x 12

A) 12 x weighted sit ups

B) 4 x Strict press

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