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Weightlifting Wednesday

By Scotty 0

CrossFit SFS – CrossFit

Metcon (No Measure)

Weightlifting Wednesday

Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day

Warm-up (No Measure)

(5-20 mins):

3 rounds:

Easy .45sec bike/Row

10 x Pause Goblet Squats with KB

10 x Pass thru

10 x V-ups or Sit-ups


Hang Power Snatch + Snatch work

Metcon (Weight)


Min 1: 4- 6 Ring Muscle Up/Strict ring Dips / Box Tricep dips

Min 2: 1 Power Snatch + Hang Squat Snatch (int/adv – add weight each set)

* pair up with someone about the same caliber, 1 start on the rings the other on the bar
Scaling Options:

Ring Dips: box dips, banded dips, band pushdowns

Snatch: OHS or broom stick – beginners

Metcon (Time)

(35-50 mins):

5 rounds for time:

Run 400m

5 Power Cleans + 5 Hang Squat Cleans + 5 Front Squats (60/40kg)

*If you break the barbell complex, stop immediately and do 5 burpees over the bar

Time cap: 18 minutes

Scaling Options:

Run: Row 450/400m or Assault Bike 30/22 cals

Barbell Complex: reduce weight, use dumbbells
Today’s workout is 5 rounds of running and a barbell complex

The goal is to perform each round on the barbell unbroken

There is a penalty if you break the complex of 5 burpees over the bar

If you choose the correct weight, you should be able to get through this workout without performing any burpees

As a guide, choose a weight that is no more than 60% of your 1rm Clean & Jerk

author: Scotty


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