Amanda Cox - Florida Weightlifting Federation, National Referee, Team Florida Altamonte, instructs the CrossFit Fort Myers crew on Snatch and Clean 'N Jerk, 12.05.09
Power Clean
1, 1, 1, 1, 1 - Set a new one rep max
*Warm-up using 3-position clean for technique: high-hang > mid-hang > floor
*Start your first heavy set with a weight you know you can lift, something around a 3-RM
*Refer to 11.11.09 for 3-RM http://www.crossfitfortmyers.com/2009/11/112009.html
CFFB SWOD
Amateur -
Squat 3 x 5 add 5lbs from last SWOD
Press 3 x 5 add 5lbs from last SWOD
Collegiate -
Squat 5 x 2 @ 90% of 1-RM
Press 5, 5, 5, 5, 5 - Set a new 5-RM
CFFB DWOD
AMRAP in 15 minutes
10 Supine Ring Pullups
10 True Pushups
