Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

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3 rounds:

10 cal machine

3 inchworms + hip drop + scorpion

10 air squats or Overhead PVC pipe squats

5 rear delt banded pulls

5 banded shoulder press

**any other warmup stretches/movements you feel necessary for workout.

**wrist/forearm stretches!

Pause Overhead Squat (3×5)

Pause bottom 2-3 sec

*warm up type weight. Not heavy

Hang Snatch (5×2)

Hang position is just above the knee. Snatch deadlift first, standing up. Then lower into hang. Pause 1-2 sec to achieve proper position above knee

1 Clean + 1 Hang Clean + 1 Jerk (5 sets building )

Sets can start around 60-70% & build each set OR all sets at a set weight (65-80%)


take time to stretch!

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