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July 14, 2015

CrossFit Lynchburg Weightlifting - Cycle 2, Week 6

Week six 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 1Mid Hang Power Snatch (just above knee)Work to a heavy triple-Try and pull same as you would in squat snatchMid Hang Clean + 2 JerksAccumulate 8 singles for the complex between 75% and 80%Accessory Work3 x 10 GHD Hyperextensions(use a light load if possible)Day 2Snatch with pause at the kneeWork to a Heavy DoubleTall CleanWork to a heavy DoubleAccessory WorkJerk Practice - 5 x 5, go use medium weight, perfect footworkDay 3SnatchWork to a heavy singleClean & JerkSame as SnatchAccessory WorkBox JumpsWork to the highest possible for three

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