Liftmore 9.22.15

Liftmore 9.22.15

PSKC CrossFit – Liftmore (Olympic Lifting)

C-L-E-A-N-S-!-!-!

Warm-up

1: Strict Press from the Bottom of a Squat (4 x 3, Climbing)

Grip the bar like a strict press and descend into the bottom of the squat. Without coming on your toes, press the weight overhead.

Weightlifting

2: Clean Pull + Power Clean + Full Clean Complex (1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%)

1 clean pull + 2 power cleans +2 full cleans
Complete 1-2 warmup sets and then complete 4 sets at prescribed percentages. Base numbers off of max clean. Recorded highest weight successfully lifted for the entire complex.

Accessory

3: Clean grip deadlift (1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%)

Pause for five (5) seconds each rep at the top of the knee. Weights are the same as the weights used for the complex, so keep them around after finishing the complex.

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