Greenbrier Fitness – Weightlifting
Warm-up
Weightlifting
Muscle Snatch (5×2)
Snatch Pull + Snatch (10×1)
Snatch Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Snatch:
Reset bar at floor. Focus on:
1) Loading legs/bar in start position.
2) Everything UP at extension of legs/hips
3) Pull as high as you can, and then descend under the bar
4) Lockout overhead and be patient
5) Stand up and recover
Muscle Clean (5×2)
Clean Pull + Clean + Jerk (10×1)
Clean Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Clean:
Reset bar at floor. Focus on:
1) Loading legs/bar in start position.
2) Everything UP at extension of legs/hips
3) Pull as high as you can, and then descend under the bar
4) Stand up and breathe- get ready for jerk
Jerk:
Focus on:
1) Deep breath/big chest
2) Vertical dip and drive
3) AGGRESSIVE drive (use those legs!!)
4) Lockout bar overhead
5) Recover front foot first, then back foot to follow.
CROSSFIT GROWL 