Workout of the Day

06092018-OLY

CrossFit Incite – Olympic Weightlifting

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MOVEMENT PREP

Clean grip Sotts press
Take 10-15 min to complete:

2×3@ light-medium

3×2@ medium

EMOM for 20 min at 65%+ of your snatch

You have 2 min to complete:

1 snatch pull + 1 snatch + 1 OHS
Use good form but push yourself! You should have to sit down in between each round!

STRENGTH

OHS
Build up to 100%+

ACCESSORY

GHD hamstring curls + sit-ups
5-8 leg curls + 12 sit-ups for 4 rounds

Workout of the Day

06082018-OLY

CrossFit Incite – Olympic Weightlifting

View Public Whiteboard

BTN Snatch Grip Sotts Press

3×2 & 4×1 @ med weight

1 snatch pull+ 1 snatch+ 1 OHS

Work your way up slowly to a heavy single for the complex

Haulting snatch pull (5×3@ 80%)

1 sec pause 1″ below knee, 1 sec pause 1″ above knee then finish the pull

GHD Situps

Super set 4 sets of 10-12 sit ups then 10-12 back extensions with a twist