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
Tall Snatch
-Work to a heavy single
Power Clean + Clean + 2 Jerks
Accumulate 8 singles for the complex, go as heavy as possible
Accessory Work
3 x 10 GHD Hyperextensions
(use a light load if possible)
Day 2
Snatch with pause at the knee
Work to a Heavy Double
Tall Clean
Work to a heavy Double
Accessory Work
Jerk Practice – 5 x 5, go use medium weight, perfect footwork
Day 3
Snatch
-Accumulate 6 reps between 85%-90%
Clean & Jerk
Same as Snatch
Accessory Work
10 Min EMOM
-50m Sprint
