Liftmore 9.1

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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