CrossFit Pineville – CrossFit
Weightlifting
A) Segment Snatch Deadlift: Pause below knee, at knee, upper thigh then stand. 3×3 light to moderate weight. 3 seconds up, 3 seconds down.
3-Point Snatch (4 sets: Pull + 3 Point Snatch (hip, knee, floor))
*Start @ 60% and build up by feel
*E2MOM
Split Jerk (5 sets: Pull + PC from hip + PC from floor + Jerk)
*Start at 70% of max power clean and build up by feel
*E2MOM