Week seven of cycle two. The purpose of this work is to give CrossFit Lynchburg athletes more practice in the snatch and clean & Jerk, to work on things they won’t get to in class or to work on things more. Think of weightlifting the way you would golf – so many things to work on that require constant practice.
Before each session get warmed up with a barbell and practice positions of the lifts. Here’s some suggestions:
Barbell Work
Olympic Lifting Warm Up – Mobility
Olympic Lifting Warm Up – Activation
Olympic Lifting Warm Up – Movement Prep
Day 1
Deficit Snatch
8-10 Reps between 80% – 85%
Deficit Clean
8-10 Reps between 75% – 80%
**The idea on deficit work is to strengthen starting position. Tighten yourself up and don’t let your butt sneak up without taking the weight with you**
Accessory Work
3 x 10 GHD Hyperextensions
**Hold 10th rep for max seconds**
Day 2
Snatch with pause at the knee
Work to a Heavy Double
Power clean + 2 Split Jerks
Work to a heavy single for the complex
Accessory Work
RDLs
3 x 5, 2 sec pause in bottom position
Day 3
Snatch
-Accumulate 8 reps between 88% – 92%
Clean & Jerk
Same as Snatch
Accessory Work
10 Min EMOM
-50m Sprint
