Olympic barbell

CrossFit Sanitas – Barbell Skills Warm-up Technique primer (No Measure) Pausing jerk dips+tall cleans 3+3×3 Weightlifting Hang Clean (3RM, then 90%x1,85%x1) Split Jerk (7×1, build to 90% ) Floating halting clean deadlift (3×3 heavy, 100%,105%,110%)

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Olympic Barbell Skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Tall clean3x3 Press in the clean 3×3 Clean + Jerk Dip (75%x(3+1)x2,80%x(2+1)x3) Push Jerk (75%x3x2,80%x2x3) Back Squat (85%x2x5) Floating halting clean deadlift (105%x3,110%x3x2) Weighted sit up (4×10) Back extension (Weighted 3×10)

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Olympic Barbell Skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Tall cleans 3×3 Tall jerks 3 x3 Clean + Jerk Dip (75% 3+1×5) Push Jerk (75%x3x5) Pause front squat + Front squat (70%x(1+1)x5) Floating Halting Clean Deadlift (100%x3x3) Back extension (Weighted 3×10) Weighted sit up (3×10) Crunch

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Olympic Barbell skills

CrossFit Sanitas – Barbell Skills   Technique primer (No Measure) Slow pull muscle snatch+dip snatch +snatch balance +sotts press (1+1+1+1)x4 Hang Snatch (70%x3,75%x3x5) Snatch Pull (85%x4x3) Snatch lift off (100%x4x3) Back Squat ((60%x10,70%x8,75%x6)x2)

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Olympic Barbell Skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Press in clean ascending weight. 5,4,3 Power Clean and Jerk (70% (1+1) X5) Push Press (70%x3x4) Jumping Back Squat (20%x3x4)

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OLYMPIC barbell skills

CrossFit Sanitas – Barbell Skills Snatch (12:00 to establish 1RM) Clean and Jerk (12:00 to establish 1RM)

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Olympic Barbell Skills

CrossFit Sanitas – Barbell Skills   Technique primer (No Measure) Muscle clean+ tall cleans+ tall jerks + jerk splits () EMOM ( 5 hang cleans @ 50-60% clean ) Press in split (X8) ()

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OLYMPIC Barbell Skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Muscle clean + tall clean + jerk 1 hang clean + 2 jerks (RM ,95%,90%) () Strict press in split (Set 8 Rm ) Hip Extension (Weighted x10)

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OLYMPIC Barbell Skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Muscle snatch + tall snatch + sotts press 3+3+3 High-Hang Snatch (Est RM then 95%,90%) Snatch Balance (With strict 3 sec pause in bottom 5×1) Strict press in split (8 RM ) Plate twist (3×30) Plank (Weighted 30-45 sec X 3)

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OLYMPIC barbell skills

CrossFit Sanitas – Barbell Skills Technique primer (No Measure) Press in the clean 5,4,3,2,1 Technique primer (No Measure) Tall Jerk 3×3 light Split Jerk (70%x3,75%x3x2,80%x2x2) Floating halting clean deadlift (100%x3,105%x3,110%x3)

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