CrossFit Chain Reaction – Oly Lifting
Warm Up – Bar (No Measure)
5 Good Mornings
5 Back Squats
5 Power Cleans
5 Front Squats
5 Push Press
10 Dowel Dislocates
Front Squat (6 x 3 e2m pause 2s at bottom work to heavy)
Clean Pull (4 x 3 e2m work to heavy)
Squat Clean (5 x 3 work up to 87% e2m)
Pause Jerk Sequence (5 x 1 e90s 50,55,60,65,70% )
1 Pausing Push Jerk
1 Pausing Split Jerk
Push Jerk – Pause at the bottom of your dip, and in your push jerk catch position.
Split Jerk – Pause at the bottom of the dip, and in your split receiving position.