Olympic weightlifting class

CrossFit Albuquerque – CrossFit

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Warm-up

Primer warmup

3 rounds

5 inchworms w/ hip drop + scorpion

10 cals machine

10 banded pull aparts

5 glute bridges each leg (single leg)

Weightlifting

Overhead Squat (3×5)

Snatch deadlift (slow) + muscle snatch (1+2)

Snatch (Singles 10-14 min EMOM)

Min 0-1 @ 65% (2 sets)

Min 2-3 @ 70% (2 sets)

Min 4-6 @ 75% (3 sets)

Min 7-9 @ 75-80% (3 sets)

Extra if feeling good: 10-13 @ 80-85% (4 sets)

*work on pausing ohs catch. No forward or back steps

1 Clean + 1 Hang Clean + 1 Jerk (E2M for 16 minutes)

Every 2 minutes for 16 minutes total:

2 sets @ 65%

2 sets @ 70%

2 sets @ 75%

2 sets @ 80%

Extra if feeling good: 2-3 sets at 80-85%

Extra Credit

GHD Hip Extensions (3×15)

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

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