Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

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

PRIMER

3 rounds:

10 calories on machine

4 inchworms with hip drop + scorpion stretch

10 banded pull aparts

10 Overhead squats with band

10 wide grip banded upward rows

REMAINDER OF WARM UP: coach directed

Weightlifting

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

Refer to 1/12; 1/26 performance.

Snatch (2 WAVES see percentages)

*Pause bottom of catch each rep

2 WAVES:

65%/2 reps

70%/2 reps

75%/2 reps

80%/1 rep

1 Clean + 1 Jerk (2 WAVES see percentages)

2 WAVES: 1+1 all

65%

70%

75%

80%

Extra Credit

Snatch Pull (3×3 @ 100-120% of 1RM snatch)

GHD Hip Extensions (3×12-15)

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

Mobility

Make time for mobility after class during open gym or later in day!

Leave a Reply

Call Us

505.264.7341

Get Here

6501 Eagle Rock NE Suite B-2 Albuquerque, NM 87113

Map

Newsletter

    Connect With Us

Proud Partners

RowRowRow