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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):

2 rounds

.45 sec choice

Broom snatch balance

20 mountain climber

.20 HS or Pike hold


work on tech and options for lifts

3 position snatch

Adv/Int(must be able to FULL squat snatch)

2 sets @ 70% 1rm

3 sets @ 75% 1rm

-.90 rest between each set-


everybody else

Power Snatch + OHS

2 sets @ 70% (then drop to broom for 5 OHS focus on positions)

3 sets @ 75% (then drop to broom for 5 OHS focus on positions)

-.90 rest between each set-

recored heaviest load

Metcon (2 Rounds for time)

For Time:

20 Deadlifts 43/30kg

35 Push Press 40/30kg

20 Bar Facing Burpees

35 Power Snatch 40/30kg

-rest till 10:00-

For time

20 Deadlifts 52/35kg

15 Push Press 52/35kg

20 Bar Facing Burpees

15 Power Snatch 52/35kg

Target Time each set: sub 7 minutes

Time Cap each set: 8 minutes


The stimulus is moderate intensity while being conscious of grip and lower back fatigue. This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.

Quick rest breaks and get back on the horse!


Deadlifts: Weight needs to be light!!

Looking for 1-2 sets while using a mix grip and switching to prolong grip fatigue. Breathe through each rep and remember to focus on driving the feet through the floor rather than pulling with the shoulders.

Push Press/Snatch: Whatever is being used for deadlifts is what has to be used for Push Press. This is where we want to be smart about breaking up reps. Goal should be 2-3 sets with a quick turn around on the rest. Time under tension is key to this movement, once momentum of the barbell is started we want to keep flowing with little to no hesitation from rep to rep. Use legs and hips as much as possible to elevate the bar.

Bar facing Burpees: Goal is to keep moving regardless of pace. Just get down and get back up. Move at a pace that does not jack the heart rate up since we have to go back through the workout

author: Scotty


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