JUST LIFT

Riptide CrossFit – CrossFit

OLYMPIC LIFTING

ANYONE LOOKING TO DO “CARDIO”, OR ANYTHING ELSE OTHER THAN TODAY’S SESSION, PLEASE TALK TO YOUR COACH.

WARM-UP

4 min PVC Pipe Warm Up

12 min Barbell Warm Up

All the Snatches and all the Cleans and all the Jerks….with a naked bar.

Enjoy ; )

2 RM: Snatch (Take 16 min to establish a 2 rep max Snatch)

*Do NOT Touch’n go. Reset grip, setup position, and then Lift.

*Attempt to squat snatch, as it allows for more weight to be lifted. If struggling with flexibility or skill of the lift, do the complex for beginners/intermediate to improve these elements.

Snatch Complex (1 H. P. S. + 1 OHS + 1 S. Balance + 1 Snatch)

*Work on the following complex for 16 min instead of 2 RM. DO NOT DO BOTH.

It is intended to help improve technique or for beginner/intermediate athletes.

*The final snatch is a squat snatch

*Stay light, focus on technique

2 RM: Clean and Jerk (Take 16 min to establish a 2 rep max C & J)

*Same comments for the Snatch

Clean and Jerk Complex

1 H.P.C. + 1 F. Squat + 1 Squat Clean + 1 Push Press + 1 Split Jerk
*Work on this complex for 16 min, instead of the 2 RM

*Same principles as Snatch complex apply