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Olympic Weightlifting

The snatch. Probably one of the most challenging movements in a CrossFitter’s repertoire. It doesn’t have to been that way, though: it can get easier. All that is required is practice. Lots of it. In upcoming months you’ll see an increase in Olympic weightlifting technique work in our regular classes. Our goal is to give more controlled exposure time to the Olympic lifts, and have more opportunities to work with heavier weights in the lifts.

Remember, technique first, then weight. Use these opportunities wisely.

Workout of the Day

WARM-UP

7min AMRAP:
3 SNGDL/3 HSN/3 OHS/3 BTN SNGPP/3 SNBAL/3 BS

STRENGTH/ACCESSORY

EMOM for 10min:
2 snatches (build to heavy 2)

WOD

CF Open 12.3

18min AMRAP:
Box Jump: 15
Push Press: 12
T2B: 9

RX: 75/115, 20/24
Zone 3: 55/95, HLR
Zone 2: 35/65, floor progression
Zone 1: scale as needed

MOBILITY

Band hip extension

Lacrosse ball glutes/piriformis

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