THU NOVEMBER 15, 2018 - WEIGHTLIFTING

crossfit-composure-weightlifting

Warm-up

5 Clean DL
5 Taps at power position
5 Tap-Tap-go(catch in full squat)
5 Hang Clean Deadlift
5 (Hang Clean Deadlift + Hang Clean)
5 (Clean Deadlift + Clean)
5 Clean

Weightlifting

Snatch (5 sets at 70%)

Snatch + 2 Pause OHS( 3 seconds)

5 sets @ 70%

Clean and Jerk (5 sets at 70%)

Clean + 2 Pause Jerk (3 second pause in split)

5 sets @ 70%

Accessory (Weightlifting)

One of three individualized exercises. These are in your emails. If you do not know them, ask Ben or Spencer.

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