Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

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Warm-up

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

PRIMER:

3 rounds

10 calories on machine

5 inchworms with hip drop

10 banded pull aparts (rear delt)

10 Overhead squats

10 Banded wide grip upward rows

REMAINDER OF WARM UP: COACH DIRECTED

Weightlifting

Overhead Squat (3×5)

Pause bottom 2 seconds. Not going for heavy OHS sets.

Clean Grip Deadlift+Clean Pull + Power Clean (7-8 sets (1+1+2) *see percentages)

Base off 1 RM clean/power clean. 2min max rest between sets.

60%

65%

70%

75% (2 sets)

80% (2-3 sets)

Front squat from rack + jerk (4 working sets (2+1)1)

2 front squats + 1 split jerk from rack.

Extra Credit

Time permitting within class or utlize open gym time to complete.

Clean Grip Deadlift (3-4 sets x 3 reps)

Sets to be done at 100-120% of your 1RM clean. If you would like to work heavy clean pull instead you can do that here.

GHD Hip Extensions (3×12-15)

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

Mobility

MAKE TIME TO STRETCH SOMETIME TODAY!

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