Olympic Lifting Programming Session 3

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)

Power Snatch + Hang Snatch + OHS (60%x1+1+3, 65%x1+1+3, 70%x1+1+2, 75%x1+1+2×3sets)

Work to 60% of 1 RM Snatch

Pause Snatch TEMPO Pulls ( 85%x3, 90%x3, 90+%x3)

(hit each position with 2 sec pause at each position.) perfect form reset if necessary

OLY Snatch Push Press (5/65, 4/70,3/75,2/80,1×3/80)

KB Snatch + OHS (5 x 5)

5 x 5 (each hand)

Focus on technique/form

Sit-ups (1 x Max Reps (3:00))

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