02/15/2017 Olympic Weightlifting

By Amelia Munro

Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)

Front Squat (1RM, 5sec down; 2 sec pause; then 80%x 3, no pause)

Build to a 1rm with a 5 sec eccentric (down). then 1 set of 3 @ 80%, WITH the eccentric tempo, but no pause

Snatch (Competition style – build to 3 attempts near max.)

score your best snatch.

Deadlift (Build to 1RM)

Push Press (build to 1RM, then 80% for 3+ (1 set))

Score your 1rm

Metcon (No Measure)

Elevated Suitcase Deadlifts

8 reps ea side x 3 sets (heavy/challenging)