Olympic Training – Week of 7/5/15

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Olympic Training

Day 1 

Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
3-Position Snatch (floor, knee, mid-thigh) – RM
Snatch Pull on Riser – 108%x5, 113%x5, 118%x5
Back Squat – 73%x5, 83%x1, 75%x5, 85%x1, 77%x5, 87%x1
Back Squat Jump – 20%x3x5 (% of back squat)

Day 2

Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
Pause Jerk + Jerk – (2+1)RM
Power Clean – 70%x3, 75%x3x3
Push Press BNK – 70%x5, 75%x5x3 (% of push press)

Day 3

Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
3-Position Clean – RM
Clean Pull on Riser – 108%x5, 113%x5, 118%x5
Front Squat – 70%x3, 73%x3x2
SLDL – 50%x5, 53%x5x2 (% of back squat)

Day 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 70%x3, 75%x3x3
Power Jerk – 70%x3, 75%x3x3
Snatch Push Press + OHS – 70% x (5+1), 75% x (5+1) x 3 (% of OHS or Snatch)
Back Squat Jump – 20%x3x5 (% of back squat)

Day 5

Technique Primer of Choice: 3-4 sets of 2-3 reps
Snatch + Snatch Balance + OHS – (1+1+1)RM
Clean + Power Jerk + Jerk – (1+1+1)RM
Back Squat – 5RM; 53%x10 (% of RM)
Good Morning – 20%x5, 23%x5x2 (% of back squat)