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)
3 sec Down
1 sec pause at bottom
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.