Week five 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
High Hang Snatch
Accumulate 8 singles between 78% and 82%
-Work on sliding feet out into better receiving position
High Hang Clean + Jerk
Accumulate 8 singles between 78% and 82%
Accessory Work
3 x 10 GHD Hyperextensions
(use a light load if possible)
Day 2
Power Snatch
Work to a Heavy Double
Tall Clean + 3 Split Jerks
Work to a heavy max for the complex
Accessory Work
Jerk Practice – 5 x 5, go use medium weight, perfect footwork
Day 3
Snatch
Work to a heavy single
Clean & Jerk
Same as Snatch
Accessory Work
6x
100m Sprint (go all out, recover fully before doing each sprint)
