Olympic Lifting

CrossFit Albuquerque – CrossFit

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Warm-up

2 min cardio of choice

20 PVC pass thrus

20 Overhead alternating lunges with PVC

20 banded good mornings

20 banded overhead squats

60 sec plank

Weightlifting

3-Position Clean (ground, knee, hip) 65%, 70%, 75% & 80%

Then…

Clean Pull + Clean high pull (only to middle of abdomen)

3 sets of 2 reps @ 95% of Clean

3 sets of 2 reps @ 100%of Clean

Then..

5 sets of:

5 Push Press + 1 Split Jerk

~75% of Split Jerk Max

3 Position Clean

Ground

Knee

Hip

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