CrossFit Barwon – Peak Pharmacy

Brief

Rounding out our skill set before we can jump into classes, is the Olympic lifts.

After class we’ll look at the Wodify system and book into our first class.

Skill

Olympic lift progressions: (No Measure)

Before starting with this do the CrossOver Symmetry warmup, and we’ll do the Every Day Warm Up too.

Snatch:

Grip

Posture

Balance

Power position

Hang

Low Hang

Floor

Snatch deadlift

High pull from hip

High pull from hang

High pull from low hang

High pull from Floor

BTN press

BTN push press

BTN Push jerk

High hang Power snatch

Hang power snatch

Low hang power snatch

Power snatch

Clean and Jerk:

[this can be learned very fast once snatch is learned]

Hang clean

Low hang clean

Power clean

Press

Push press

Push (power) Jerk

Warm-up

Warm-up (No Measure)

Bar Weight round of the WOD

Then a round of 7-5-3 with the WOD weight

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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