CrossFit Fireball – Olympic Lifting

Warm-up

1 arm db snatch+ohs+sotts press+turkish get up+get up to squat+sotts press +stand. That is 1 rep….now do left side. Do 2 sets

Hang Snatch (5 sets x 3 reps)

* 5 working sets

* Mid-thigh hang

Snatch Grip Deadlift (2 sets)

Pause positions: floor+ 1″off floor+ 1″ below knee+1″ above knee+ hang (mid thigh)+scoop (down position)+stand. Pause 2 sec count….go back down and pause at the same speed. Do 2 sets. You select the weigh……SNATCH POSITION.

Snatch Balance (2,1,1,1,1)

*No dip

Post Work Out

a. Back extensions: pause at parallel….3 sets x 5 reps….use weight if you can….if not use your body wt. I LOVE THIS EXERCISE…I LOVE THIS EXERCISE.

b. Roman chair sit ups on glute ham bench: go to parallel….hold at that position for 2 sec. then all the way up up. Repeat x 10 reps x 3 sets.