Olympic Weightlifting Class

CrossFit Albuquerque – CrossFit

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Warm-up

Primer:

3 rounds

15 calories on bike/ski/row

10 alternating step ups (20″box)

10 Banded good mornings

5 Front to overhead Plate raises

REMAINDER OF WARM UP: coach directed

Weightlifting

Snatch grip push press + snatch balance (3 + 1 for 4 sets total)

4 sets total

Pause 2 seconds in bottom of ohs from snatch balance

1 Power Clean + 1 Hang (low thigh) Clean + 1 Clean + 1 Split Jerk (1+1+1+1 for 7 sets total *see percentages)

7 sets total

PERCENTAGES:

*warming up to starting set.

set 1 @ 65%

set 2 & 3 @ 70%

set 4 though 7 @ 75% *can build to 80%

% are based off you 1RM power clean & Jerk

Snatch Grip Deadlift (4×3)

4 sets total

PERCENTAGE:

Between 80-120% of 1RM snatch

Extra Credit

Back extensions on GHD stand.

3×15

OR

Reverse Hyper machine

3×15

Mobility

make time to stretch after your session.

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