Olympic Weightlifting

19
Aug

Olympic Weightlifting

CrossFit Tactical Strength – Olympic Weightlifting

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Mobility

Banded Hip Distraction (No Measure)

Fix band to low end of the rig. Step into the band, placing it high in the hip crease. Facing away from the rig lunge forward so the banded leg is in front. Ease your elbows to the floor.

Keg Stretch (No Measure)

2-4 Minutes opening T Spine

Strength

Pressing Snatch Balance (5×5)

Tempo = 33×1

Snatch Balance (5×2)

Power Snatch (5×3)

Work Triples

1=Catch at 1/3 Squat

2=Catch at 5 Inches 2/3 Squat

3=Catch at Full squat

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