Olympic Weightlifting Class

Announcements

In Memorandum of one of the world’s greatest basketball players and athletes to ever live. Kobe Bryant won Five championships, had 15 All-Star Game appearances, four All-Star Game MVP Awards, two NBA Finals MVP Awards, and a single regular-season MVP Award. Kobe and his daughter Gianna were tragically killed while traveling by helicopter to his daughters game; which he was coaching. The Wod below is in memory of his and his daughters life. May the Bryant legacy and inspiration never fade away. #kobe

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

3 rounds:

10 calories on bike/row/ski

5 inchworm with pushup + hip drop

10 total KB cross body lift and set down opposite side

10 Goblet Squat + press with your KB

REMAINDER OF WARM UP: coach directed

Weightlifting

Snatch grip push press + snatch balance (3+1 for 4 sets)

4 sets (building) *see 1/12 workout for compairison. PAUSE 2 SECONDS IN BOTTOM of snatch balance

1 Power Clean + 1 Hang (low thigh) Clean + 1 Clean + 1 Split Jerk ((1+1+1+1) WAVES at given percentages listed below)

Compare to 1/12/2020 workout.

WAVES:

1) 65%, 70%, 75%

2) 70%, 75%, 80%

3) 75%, 80%

Extra Credit

Snatch Grip Deficit Deadlift (3 x 5 @ 80-100%)

Feet are on plate to create deficit from floor.

GHD Hip Extensions (3×12)

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

Plank Hold (SIDE planks 3 x 30 seconds each side)

Core Stabilizer

Mobility

MAKE TIME TO STRETCH AT SOME POINT TODAY!

Leave a Reply