FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

OlyWOD

Saturday 8/7/11

  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + clean – 60% (of clean) x 2 + 1 x 3

“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”

  • Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3

Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

4 rounds:
10 m shuttle run x 4
10 KB swing



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