Weightlifting Feb 11

CrossFit Kitsilano – Weightlifting

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Warm-up

Warm-up (No Measure)

5 mins on a piece of Aerobic Equipment. Ski, Bike, Row

Bar Warm up 2 rounds
5 snatch deadlift to Power Position
5 Hang snatch pulls
5 Hang muscle snatch

Rest

5 snatch balances
5 tempo Overhead squat 3X21

Weightlifting

Hang Snatch Pull + Hang Snatch (5/ 2+1 75%)

Snatch Balance (4/3 75% 3/2 80%)

Drop Snatch (5/4 Light Weight 3 sec pause in the bottom)

Accessories

Lu raises ( Lu Raises 3 X 10 Light)

Flying Birds (Flying Birds (3 X 10))