Reebok CrossFit Miami Beach – Oly Class
Weightlifting
A: Snatch + Hang Power Snatch + OHS (2×1)
1+1+2@50%
*Hang Below the Knee
Snatch + Hang Power Snatch + OHS (2×1)
1+1+2@55%
Snatch + Hang Power Snatch + OHS (3×1)
1+1+2@60%
B: Pause Clean (2×2)
@50%
*Pause below knee
Pause Clean (4×2)
@55%
C: Back Squat (5×10)
@55%
D: Snatch Pull (4×3)
@85%
*Eccentric part of last rep performed as slow as possible
Acc: Metcon (3 Rounds for weight)
Accessories x 3
Strict Dips x 10
Sit Ups x 30
Weighted dips if possible, assisted if neccessary.
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