Lifting 3.2

Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters see below:

Snatch Complex (1RM, 95%, 90%)

1 HIGH PULL + 1 POWER + 1 HANG

Halting Snatch Grip Deadlift (5RM, 5@95%, 5@90%)

Then as accessory:

3×5 SLDL

STRENGTH WOD

Power Lifters see below:

Bench Press (6×6 @245/150)

ACCESSORIES:

3×8 DB Shoulder press

3×10 bent over row

Muscle Snatch (6×1)