Oly Lifting

Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Barbell Work
15 Minutes of Clean technique work
You may work up in weight if technique allows
WOD
5 Rounds for time of:
30 Double Unders
15 Power Snatch 75/55
Basics
5 rounds for time of:
50 Single Un...

Barbell Work
10 Minutes of Clean technique work from below the knee
WOD
3 rounds for time of:
Row 500m
15 Box Jumps 24/20
10 Burpees
Rest 1:1
Basics
For time:
Row 750m
Then
3 rounds of:
10 Box Jumps
1...

Barbell Work
10 Minutes of Clean technique work from below the knee
WOD
3 rounds for time of:
Row 500m
15 Box Jumps 24/20
10 Burpees
Rest 1:1
Basics
For time:
Row 750m
Then
3 rounds of:
10 Box Jumps
1...

Barbell Work
15 Minutes to establish a 1RM Snatch
WOD
“Karen”
150 Wall Balls for time 20/14
Compare to 7/22/13 and 8/27/12
Basics
Half “Karen”
75 Wall Balls for time

Motivation!
...

Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Barbell Work
5 sets of 2 reps of:
1 Low Hang Snatch (below knee) + 1 High Hang Snatch @ 75-80%
Then
4 sets of:
3 Snatch Grip Push Press + 3 Overhead Squats – Heavy
WOD
“Amanda”
For time:
9-7...

Barbell Work
Each Minute on the Minute for 10 Minutes complete:
1 Snatch Pull + Snatch + Overhead Suqat @ 70-75%
WOD
4 rounds each for time of:
8 Pull-Ups
12 Burpees
30 Double Unders
Rest 1:1
Basics
4...

Click on the pic above for a free copy of the CrossFit Journal: Foundations.  This is a great read and helps explain, well, the foundations of CrossFit!
Barbell Work
Spend 20 Minutes working on snat...