Equipment Weightlifting

CrossFit SoCo – Olympic Weightlifting

Snatch Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Scarecrow

5 Overhead Squats

5 Full Snatches

Warm-up

Weightlifting

Snatch Pull (5 x 2 (light))

Snatch (3 x 5 @55%)

Snatch 3 x 5 @55%

Back Squat (20 )

Accessory

Weighted Planks (3 x 30sec)