Olympic Lifting

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

Weightlifting

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

Then…

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

3 sets of 2 reps @ 95%of Snatch

3 sets of 2 reps @ 100% of Snatch

Then..

5 sets of:

5 Snatch Push Press + 1 Overhead Squat

~75% of 1-RM OHS

3 Position Snatch

Ground

Knee

Hip

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