CrossFit Fireball – Olympic Lifting

Weightlifting

1. muscle snatch from floor+ohs+sotts press: 3 sets x 1+1+1

2. hang snatch+snatch balance no dip+ohs: 1+1+1 x 4 sets

Snatch (1,1,1,1,1)

work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.

Snatch Grip Deadlift (3 Sets)

1″ up from starting position, 1″below the knee, 1″above the knee, mid thigh (hang), down (dip as in double knee bend), high hang. go back down to the same positions!!! THAT IS 6 POSITIONS. EACH POSITION IS A REP. PAUSE AT EACH REP 2 SEC. DO THIS FOR 3 SETS!!! work those correct positions!!

Weightlifting

snatch push press: 3 x 5 reps use good judgement in selecting the weight.

Post Work Out

50 ab mat sit ups with weight behind head and feet cannot come off ground