Olympic Lifting Programming Session 2

CrossFit Fortius East – OLYMPIC LIFTING

OLY (Clean) WARM UP (No Measure)

Warm up – Empty Bar (5 Min.)

– 5 RDL’s

– 5 Muscle Cleans

– 5 Front Squat

– 5 High Hang Clean

– 5 Tall Clean

Positioning – Empty Bar (10 Min.)

(Start from the Hang)

– Power Position

– Above the Knees

– Below the Knees

– Takeoff

Snatch – Empty Bar (5 Min)(Start from the Hang)

– Power Position then Clean

– Above the Knees then Clean

– Below the Knees then Clean

– Takeoff then Clean

Lifter must pause at each position then Clean fully OR Power Clean and Front Squat then bring the barbell back to the Hang Position)

Clean + Hang Clean (Warm to 70%, 1+1/75%, 1+1/80%,1+1//85%+)

Clean Pull (3×3/90%,2×2/95%)

Front Squat + Jerk (warm to 70% of 1RM Jerk: 3+1 x 5 )

Accessory Work

Good mornings 10 x 3

Ring Dips 5 x 5

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