01 Sep Liftmore 9.1
PSKC CrossFit – Liftmore (Olympic Lifting)
Weightlifting
1: Snatch with a Pause at Top of Knee (Work up to a heavy in at least 5 sets)
Pause for three(3) seconds at the top of the knee and then finish the lift.
More Weightlifting
2: Back Squat (See below)
1X8@65%,
1X8@70%,
1X6@80%
1X6@85%
(yes, these are the same as last week intentionally) – rest 2:00 between sets
Slightly Faster Weightlifting
3: Metcon (Weight)
4 Rounds
– 1 x OH Yoke Carry the length of turf and back
– 10 GHD sit ups
– 12 Hollow Rocks with PVC pipe held overhead
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