Olympic Weightlifting for the Soul (Week 2 of 5) – Day 1

Crossfit Charlottesville – C’ville Strength

For RM, no more than 5 working attempts

S1: 3-Position Snatch (1 x 1 x 1)

(Power position > Knee > Floor)

Set 1: RM

Set 2: 95% of RM

Set 3: 90% of RM

S2: Snatch Segmented Pulls (3 x 3 x 3)

(3 sec pauses at mid-shin > Knee > mid-thigh)

95% of 1RM snatch across all sets

S3: Back Squats (6 x 6 x 6 x 6 x 6 x 6)

72% of 1RM back squat across all sets

A1: Strict Dips (10 x 10 x 10)

(Bodyweight or weighted)

A2: GHD Sit-ups (10 x 10 x 10)

(Bodyweight or weighted)

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