OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT
- 3 position Power Clean
- 3×2 – 50/55/60 %
Rest :90 between
- 3 position Clean Pull
- 3×2 – 65/70/75 %
Rest :90 between
Metcon:
7 rounds of:
- 7 hang squat cleans 115/75#
- 7 burpee over bar
- Assault bike 10/6 cal
“Someone was on the bike , hence why I stopped after the burpees ?. But you get the idea”
https://www.instagram.com/p/Bv2TCSDgnrB/
PULL UP PROGRESSION
Ideal progression of the pull up:
- Assisted strict pull up
- Unassisted strict pull up
Then we add some “High Skill” progression of the pull up :
- Kipping pull up
- Butterfly pull up
Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.
However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.
https://www.instagram.com/p/B1ZrxnDJTzZ/
Image Sources
- Pull Ups: Photo courtesy of CrossFIt Inc
- Brooke-ence: Brooke Ence