THU NOVEMBER 29, 2018 - WEIGHTLIFTING

crossfit-composure-weightlifting

Warm-up

5 Shrugs
5 Dip (to power position) to shrug
5 Dip to scarecrow
5 Muscle Snatch (no dip-just feel high elbows)
5 Tall Snatch
5 High-hang Snatch (dip to power position only)
5 Hang Snatch

Weightlifting

Snatch (5 sets at 77.5%)

Snatch Lift-off (1" above knee) + High pause Snatch DL (1" above knee) + Hang
Snatch (1" above knee)

5 sets @ 77.5%

Clean and Jerk (5 sets @ 77.5%)

Clean Lift-off (1" above knee) + High pause Clean DL (1" above knee) + Hang Clean
(1" above knee) + Jerk

5 sets @ 77.5%

Accessory (Weightlifting)

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

crossfit gym weightlifting boise idaho