The CrossFit Chamber – Olympic Weightlifting

Tonight we will be focusing on hitting correct / perfect positions and feeling tension where most optimal with the use of pauses during the lifts. Minor changes taking you a long way.

Warm-up

A) Gym Length Flow

B) Barbell Tech clean and Jerk

3POS: 3 Position Power Clean

Above knee

Below knee

Floor
E2MOM x 6 Sets:

1 x 3 Position Pause Power Clean ( 2 count pause each rep )

*Build to max for the day – No misses – all quality

PP: Push Press

E2.00 x 5 Sets :

1 x Push Press

+

3 x Pause Split Jerks

( 2 Count pause at bottom of the dip in press and jerk )

Torso control / Bar path focus)

*Build to max for the day – No misses – all quality

BS: Back Squat (2RM)

E2MOM x 5 Sets:

Set 1 : 3 Reps @ 60 %

Set 2 : 3 Reps @ 70 %

Set 3 : 2 Reps @ 80 %

Set 4 : 2 Reps @ 85 %

Set 5 : Go for new 2 RM