Olympic Lifting Programming Session 4

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 Jerk (Warm to 60% 5/65,5/70,4/75,3/80 x3)

Front Squat (5/65, 5/70,4/75 3/80,2/85 10/60)

Power Clean + Push Jerk + Jerk (1,1,1…)

Power Clean + Push Jerk + Jerk: 5 Sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit.

Max Height Box Jump (Distance)

Max Height Box Jump

Accessory Work

toes 2 bar 10×3

hs hold 45 seconds x 3

Recent Posts