03/06/2017 Olympic Weightlifting

By Amelia Munro

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

Snatch (6 sets x 1 “top down” 3-pos Snatch. 70-75% 1rm)

Top down =

High hang + Hang (knee) + floor

70-75% or “moderate” working weight. goal is consistency.

Snatch Grip Deadlift (4 x 3; 90-100% Snatch 1rm)

Back Squat (4×5; ~70% 1rm)

Tempo 31X1

3 sec Down

1 sec pause at bottom

fast up

1 sec at top

banded lat pull down (3×8-10 – seated. )

Grab a PVC or the bamboo bar and choke bands around a spot on the rig. Pull down to engage the lats.

Pause 1-2 secs in the bottom position.