Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

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Warm-up

3 rounds:

10 cals machine

5 inchworms w/ hip drop + scorpion

10 banded pull aparts

5 Overhead squats (PVC/band)

REMAINDER OF WARM UP: coach directed

Weightlifting

Snatch grip push press + snatch balance (4 x (2+2))

Snatch grip deficit pulls (4 x 3)

Feet are on plates. Shrug only. If you choose to turn this into a high pull that is okay.

Snatch

Wave 1:

2@65%

2@70%

1@75%

WAVE 2:

2@70%

2@75%

1@80%

WAVE 3:

2@75%

1@80% x 2 sets

1@85% x 2-3 sets

Extra Credit

GHD Hip Extensions

Back extensions on GHD stand. PAUSE at top 2 seconds.

Pallof Press (3 x 15 each side)

Using a band attached on the rig.

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