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2/13/2017 Olympic Weightlifting (Mash Wk10, Day1)

By Amelia Munro


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

Snatch (50×3, 60×3, 70×2, 752×2, 80×1, 85×1, 88×1, +)

50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85%1×1, 88% 1×1, work up allowed 1 miss

Max = Build to max. score your heaviest rep.

Clean and Jerk (50×3, 60×3, 70×2, 752×2, 80×1, 85×1, 88×1, +)

50% x 3, 60% x 3, 70% x2, 75% 2×2, 80% x 1, 85%1×1, 88% 1×1, work up from 88% – allowed 1 miss

score your heaviest rep.

Back Squat (3RM, then 90% for 2×3)

Score your heavy set

Bench Press (Build to 2rm; 90%x2x3)

Metcon (No Measure)

SuperSet:

1a. Chest to Bar Pullups

3-8 reps x 3-4 sets

1b. KB High Pulls

8 reps x 3-4 sets (lower slower than you pull up)