Weightlifting

0:00-5:00 Tabata bike Coach led warm up Mini band WOD CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post total to comments

Snatch: Work up to a heavy single for the day Clean and Jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy double in five sets.

Hang Power Snatch + Hang Snatch: (2+1) x 4 Power Clean from Below Knee + Push Jerk + Behind the Neck Jerk (1+1+1) x 4 Low Bar Back Squats: 5,3,1,5,3,1,10,8. In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated Single Arm DB Press x 10 each arm

Snatch deadlift to 1 inch off floor + snatch (2+1)x 5 sets. *Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there. Clean deadlift to mid knee + clean + jerk : (1+1+1)x 4. Place bar back […]

Push Press: 4×4 Push Jerk: 3×3 Clean Pull + Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds): (3+3+3) x 1, (2+1+2) x 2, (1+1+1) x 3 Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×4 Barbell Back Rack Walking Lunges: 3×20 steps Perform 25 Weighted Sit […]