Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

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Once you arrive at gym, begin primer part of warm-up (see below)


3 rounds:

10 calories machine

5 inchworms with hip drop

10 step ups (5 each leg)

10 banded pull aparts

10 wide grip banded upward rows

REMAINDER OF WARM UP: coach directed


Overhead Squat (3×3)

5 seconds lowering. 2 second hold in bottom. *50-75% of 1RM snatch

Snatch High Pulls (3 sets of 3 reps (3×3))

Set 1: 65%

Set 2 & 3: 70-75%

Snatch Dead Lift (SLOW) + Snatch from knee + Snatch (floor) (1+1+2)

Snatch DL is slow off floor to standing position. Snatch from knee, pause 1 sec at knee.
Build to a heavy set. Once at heavy set complete 3-5 sets at that weight. REST minimum of 2 minutes between sets at heavier weight.

Extra Credit

Clean Grip Deadlift (4×3)

4 sets off 100-120% of 1 RM clean

GHD Hip Extensions (3×12-15)

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


Make time to stretch during open gym or later in day.

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