Olympic Weightlifting for the Soul (Week 2 of 5) – Day 3

Crossfit Charlottesville – C’ville Strength

For RM, take no more than 5 working attempts.

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

(Power Position > Knee > Floor)

Set 1: RM

Set 2: 95% of RM

Set 3: 90% of RM

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

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

95% of 1RM clean across all set.

S3: Back Squats (4 x 4 x 4 x 4 x 4 x 4 x 4 x 4)

82% of 1RM back squat across all sets

A1: Chin-ups (8 x 8 x 8)

(Bodyweight or weighted)

A2: Hanging leg raises (10 x 10 x 10)