Weightlifting week 3

CrossFit Altius – CrossFit

Olympic Warm Up #1 (No Measure)

Oly Warm Up

-jump in place x10

-jumping jacks x10

-jump in place x10

-high knees x10

-butt kicks x10

-vertical arm swing x10

-horizontal arm swing x10

-wrist circles x10

-ground wrist stretch x30 sec

-pvc pass thru x10

-pvc hip rotations x10

-pvc hip bends x10

-leg kicks x10 each leg

-hip swings x10 each leg

-sampson stretch x30 sec each leg

-pvc straight leg toe touch x10

-pvc behind neck press x10

-pvc back squat x10

-empty bar straight leg toe touch x5

-empty bar behind neck press x5

-empty bar back squat x5

Snatch Pull+Snatch+OHS (60%x2/70%x3)

You will do a snatch pull into a snatch into a OHS. The percentage will be based off your Hang Snatch. If Mobility is limiting factor then you will complete a snatch pull into a power snatch into a OHS. This percentage will be based off your OHS or by feel or by coach recommendation based on mobility.
We will record the 3 sets at 70%

Push Press+Push Jerk+Split Jerk (We will score the last set at 70%)

You will do 3 push press/2 push jerk/1 split jerk




% is based off your split jerk

Metcon (3 Rounds for reps)

Hip Extension

*non weighted


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