CrossFit Chain Reaction – Oly Lifting
Warm Up – Barbell Snatch (No Measure)
Row or Run 400m
then
Barbell Warmup (snatch grip)
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Behind Neck Press
5 Snatch Grip Deadlifts
5 OH Squat
Weightlifting
Snatch Balance (5 x 4 e2m increase weight )
Snatch Pull (4 x 4 e2m build to heavy)
Snatch Progression (4 x 2 e90s @ 50%)
Snatch Deadlift
Tap bar against legs twice
Return to floor
then
Squat Snatch
Snatch (4 x 3 increase weight e2m)
keep good form throughout
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