CrossFit Pineville – CrossFit
Weightlifting
Snatch Press Under (Press Under + Snatch Balance + OHS)
3 x (3+3+3) light to warm up
High-Hang Snatch (3×3)
3 sets of 3 @ 60-70%. 1 set E90
Low Hang Snatch (4×2)
4 sets of 2 @ 70-80%. 1 set E90
Slow Pull Clean (Slow Pull Clean + Tall Jerk)
3 count pull to above knee, explode into hips and under bar
focus on getting bar into hips, moving bar vertically not forward
3 sets of (3+3) light to warmup
High Hang Clean & Jerk (3(3+1))
3 sets of (3+1) @ 60-70%. 1 set E2MOM
Low Hang Clean & Jerk (4(2+1))
4 sets of (2+1) @ 70-80%. 1 set E2MOM
