September 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Olympic Weightlifting

Snatch Balance (8 sets)

Snatch Balance + 2 Overhead Squat @85% of SNBL

Snatch Pull (5 sets)

2 Reps complex* at 90%1 RM Snatch

Pause blow the knee 1 sec and above the knee 1 second and finish high pull**.

*once the bar is lifted it will not touch the floor until the end of second rep.

**Hip uppercut and elbows outside + begin descent as instructed for both reps**


1 light weight, excellent form snatch every 30 seconds until the end of class