CrossFit Chain Reaction – Oly Lifting
Warm Up – Barbell Snatch (No Measure)
Row or Run 200m
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
Overhead Squat (5 x 4 e2m inc weight work on depth)
Snatch Balance (4 x 4 e2m to heavy (work speed under bar))
Snatch Pull (5 x 3 e2m work to heavy)
Snatch (5 x 3 increase weight e2m while form is good)
Make a note of the final weight used
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