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June 23, 2015

CrossFit Lynchburg Weightlifting - Cycle 2, Week 3

Week Three 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 WorkOlympic Lifting Warm Up - MobilityOlympic Lifting Warm Up - ActivationOlympic Lifting Warm Up - Movement PrepDay 1Hang Power SnatchWork to a 5RM, then 3 x 5 at 90% of that weightTall CleanWork to a Heavy SingleAccessory Work5x3 Push Press + 3 Push JerksDay 2Snatch8 x 2 at 75% - 80%Clean Complex:Power Clean + Hang Squat Clean + Split JerkWork to a heavy single for the complexAccessory WorkTurkish Get Ups5 x 3 Each Hand, as heavy as possibleDay 3Snatch8 x 1 at 90%-95%Clean & JerkSame as SnatchAccessory Work3 x 10 Back Extensions, use weight if possible

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