CrossFit Fireball – Olympic Lifting

Weightlifting

Clean and Jerk (2, 2, 1, 1, 1, 1, 1.)

Clean and jerk: rest 2 min between sets.

Clean Pull (4 sets x 6)

pausing clean pulls. just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang. return and pause the same way.

Sit-ups (50)

ab mat sit ups using a weight behind the head.

Pull-ups (25)

pull ups x 25. these are strict pull ups