Olympic Weightlifting November 22nd, 2018
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Olympic Weightlifting
A: Squat Clean (1.1.1 x 4 )
10 Seconds Rest Between Reps
75%+
B: Split Jerk (5 x 4 )
75% or 1RM Clean
Pause 2 Seconds on First Dip
C: Clean Deadlift (5 x 4 )
70-85% (with good technique. If it starts to look like a normal deadlift, lower weight until it doesn’t) *pause 2 sec at 1″ off floor, knee, mid thigh and lockout
D1: Dumbbell Bent Over Row (3 x 10)
D2: Bottoms Up KB Press (3 x 10 each side)
Half Kneeling