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 – it is practice – practice for a skill that just happens to be a strength sport.
There are three days of work listed below. The intention is for it to be “between day” work or open gym work. Ideally it would be done Tuesday, Thursday and Saturday. Typically the “Day 1” work is medium heavy, with percentages in the 75%-85% range. The “Day 2” work is lighter, and you are more likely to see power versions of both lifts. The “Day 3” work is the heaviest day, with percentages getting into 90%+ range.
Now that you know the purpose and what to expect you can plan your training a little better. Good luck!
Before each session get warmed up with a barbell and practice positions of the lifts. Here’s some suggestions:
Olympic Lifting Warm Up – Mobility
Olympic Lifting Warm Up – Activation
Olympic Lifting Warm Up – Movement Prep
Tall Snatch – Work to a heavy single
Mid Hang Clean + 2 Split Jerks
8-10 Reps between 75% – 80%
3 x 10 GHD Hyperextensions
**Hold 10th rep for max seconds**
Snatch with pause at the knee
Work to a Heavy Double
Work to a heavy single
5 x 5, use light to moderate weight, shoot for perfect repetitions (don’t lie to yourself, you know when it clicks and feels right and when it doesn’t)
3 x 5, 2 sec pause in bottom position
-Accumulate 8 reps between 88% – 92%
Clean & Jerk
Same as Snatch
100m Sprint x 5
-Rest 3 Min between sprints