Olympic Weightlifting class

CrossFit Albuquerque – CrossFit

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Warm-up

Once you arrive at gym, you may begin Primer part of war-up. (see below)

PRIMER:

3 rounds

10 cals on machine

5 inchworms w/ hip drop (can add scorpion)

5 banded pull aparts (rear delt/rhomboid)

5 wide grip banded high pulls

5 goblet squats (KB loaded in front)

REMAINDER OF WARM UP: coach directed

Weightlifting

1 Clean grip Deadlift + 1 Clean pull + 1 Clean High Pull (3 x (1+1+1))

Warm up weights based on 1 RM clean/power clean:

set 1: 65%

set 2 &3 : 70-75%

1 power clean + 1 power jerk + 1 clean (squat) + 1 split jerk ((1+1+1+1))

*Work off 1 RM on lifts: power clean/power jerk

*NO TOUCH & GO (reset from floor)

*Pause dip in split jerk if catching out front.

Sets: 7 total

set 1: 65%

set 2: 70%

set 3-7: 75%-80% (5 sets total)

Extra Credit

Snatch Pull (3×4)

100-120% of 1 RM snatch

GHD Hip Extensions (3×15)

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