Olympic Training – Week of 8/2/15

CrossFit LoDo – CrossFit LoDo at RiNo
Denver Colorado

Day 1

Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
2-Position Snatch (floor, knee) – RM
Snatch Pull – 113%x3, 118%x3, 123%x3
Back Squat – 77%x3, 87%x1, 79%x3, 89%x1, 81%x3, 91%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 – (1+1)RM
Power Clean – 75%x2, 80%x2x3
Push Press – 75%x3, 80%x3x2

Day 3

Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
2-Position Clean (floor, knee) – RM
Clean Pull – 113%x3, 118%x3, 123%x3
Front Squat – 75%x3, 77%x3x2
SLDL – 55%x4, 57%x4x2 (% of back squat)

Day 4

Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 75%x2, 80%x2x3
Power Jerk – 75%x2, 80%x2x3
Snatch Push Press + OHS – 75% x (3+1), 80% x (3+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 + OHS – (1+1)RM
Clean + Jerk – (1+2)RM
Back Squat – 3RM; 59%x10 (% of RM)
Good Morning – 25%x4, 27%x4x2 (% of back squat