SUN NOVEMBER 18, 2018 - WEIGHTLIFTING

crossfit-composure-weightlifting

Warm-up

2 Rounds:
5 BTN Snatch Grip Strict Press
5 BTN Snatch Grip Push Press
5 OHS(5 second pause in bottom)
2 Rounds:
5 Pressing Snatch Balance(slow-motion snatch balance)
5 Sots Press(BTN snatch grip)
5 Snatch Balance
5 Snatch

Weightlifting

Snatch (5 sets at 72.5%)

Hang Snatch (1" above knee) + Low Hang Snatch (1" below knee) + Snatch

5 sets @ 72.5%

Clean and Jerk (5 sets @ 72.5%)

Hang Clean (1" above knee) + Low Hang Clean (1" below knee) + Clean + Jerk

5 sets @ 72.5%

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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