Offshore CrossFit – 2 – Olympic Weightlifting
Weightlifting
Tall Snatch + Sots Push Press
3-4x(1+2)
3-position Power Snatch
5×1@60%+ (1″ off floor, knee, above knee)
Snatch Balance + OHS
5x(2+1)@70%+ 1RM Snatch
Deficit Snatch Take Off
4×2@(100-110)%
Jumping BB Squats
4×8@20% 1RM BS
W.O.D.
Metcon (Time)
Every 3 minutes for 12 minutes (4 rounds):
6 Dead Bag Shoulder Toss
100m KB Run 53lb./35 lb.
Metcon (Time)
Cool down:
10 minutes light row or run