Week 2 Day 3

CrossFit 1401 – 1401 Barbell

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Warm-up

muscle snatch (3×2)

https://youtu.be/NFV2n_Didmc (muscle snatch)

Lift the bar as you would for a snatch until reaching the top of the upward extension of the body. At this point, rather than repositioning your feet and pulling yourself into a squat under the barbell as you would in the snatch, keep the knees straight and the body extended and pull the elbows up as high as possible, keeping the bar in immediate proximity to the body. Once the elbows reach maximal height, turn the arms over to bring the bar the rest of the way up and back into the proper overhead position, punching straight up against the bar and finishing in a tight, aggressive overhead position.
keep weights light, no more than 40% of best snatch.

Weightlifting

Power Snatch (5×1)

https://youtu.be/lAIqwzxS3pc (power snatch)

Begin the lift exactly as you would the snatch. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and fix the bar overhead in a partial squat position. The bar must be locked out overhead and all downward movement stopped with the lifter’s thighs above horizontal.
advanced.

If you have an established max power snatch you will be working off of 80-85% of your best power snatch.

Intermediate/beginner

increase load by 5-10% from last week.

power clean and split jerk (5×1)

https://youtu.be/-RX9YvX8ZOg (power clean)

Begin the lift exactly as you would the clean. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and rack the bar on the shoulders in a partial squat position. The jerk that follows will be a split jerk not a power jerk.
Advanced

For those with established maxes in the power clean you’ll be working off of 80-85% of your best power clean.

Intermediate/Beginner

increase load by 5-10% from last week.

Clean Deadlift (5×1)

https://youtu.be/up4l1B0GE9c (clean deadlift)

Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Finish extending the knees and hips to achieve a standing position with the bar at arms’ length, making sure to keep the quads, glutes and abs tight.
Advanced

For those with established max cleans you’ll be working at 105-110% of your best clean.

Intermediate/beginner

increase load by 5-10% of last weeks load.

Olympic Back Squat (5×3)

It says Olympic Back Squat just to reinforce the fact that it is a high bar back squat and not a low bar back squat.
Advanced.

For those with established back squat maxes you’ll be working off of 80-85% of your best back squat.

Intermediate/Beginner

increase load by 5-10% of last weeks load.