CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Sunday Oly

CrossFit Pineville – CrossFit

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Weightlifting

A) Hang Muscle Snatch + 3 Pause OHS (5 sec Pause in the bottom): 2 Sets Light to warmup

B) 1 lift every 30 seconds. 1 min rest after every 3rd lift.

– Above Knee Snatch

– Below knee Snatch

– Snatch from floor

Start at 65-70% of max Snatch and build in weight each round for 5 rounds

C) 1 lift every 30 seconds. 1 min rest after every 3rd lift.

– Above Knee Clean

– Below knee Clean

– Clean from floor

Start at 65-70% of max Clean and build in weight each round for 4 rounds

Hang Snatch (5 sets – starting at 65-70%, building)

Low Hang Snatch (5 sets – starting at 65-70%, building)

*below the knee

Snatch (5 sets – starting at 65-70%, building)

Hang Clean (4 sets – starting at 65-70%, building)

Low Hang Clean (4 sets – starting at 65-70%, building)

Clean (4 sets – starting at 65-70%, building)