090719


Riptide CrossFit – Olympic Weightlifting

WARM-UP

7 MIN Dynamic Mobility.

OLYMPIC LIFTING

10 MIN.

Coach will lead class, w/naked barbell, through a review of the full complex.

Snatch Pull (6 sets of 3 reps)

1 S high pull.. from mid hang + 1 S.H.P. above the knees + 1 from the ground.

Hold each starting position for 3 seconds. Finish the extension with high pull…aka “elbows high and outside”.

Paused Front Squat (5 x 3 )

Build up to heavy 3…then perform all 5 sets at a heavy load.

Hold the bottom for 3 secs. Loads should be lighter than normal f. squats.