Olympic weightlifting

CrossFit Albuquerque – CrossFit

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2 rounds:

10 cals machine

3 inchworms + hip drop + scorpion

10 lateral lunge (adductor/groin stretch)

10 PVC pass throughs + lat stretch off PVC

10 Overhead squats

10 single leg glute bridges

#2 Hip/Shoulder

-Dynamic hip stretch 2-3 times each side

*pigeon + hip flexor + hamstring

-DB/small plates (2 sets; 5 reps each)

Rear delt fly, lateral raises, front raises, shoulder press.

#3–>PVC or empty barbell

3 snatch DL

3 snatch pulls

3 snatch high pulls

3 muscle snatches or power snatches

3 full snatches


Pause Overhead Squat (3×5)

Can build in weight. Range: 50-75%

Pause 2 sec at bottom

Hang Snatch + Snatch (5 sets of 1+1. Rest time between 1-2 min)

Practice a good Snatch DL to start. Lower into hang position. Drop after completing hang snatch. Reset & complete snatch from floor.

Weight can be building each set if appropriate for athlete’s ability. Or, warm up to a set % & all sets practiced at a designated % by athlete. Do not exceed 80%.

Clean + Split Jerk (5 sets of 1+1 (rest time between 1.5-2.5 min))

Warm up to a starting %. Sets can be building in weight. Or all performed at a designated %. Do not exceed 80%.


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