Olympic Weightlifting

CrossFit Albuquerque – CrossFit

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Warm-up

3 rounds:

10 cal machine

3 inchworms + hip drop + scorpion

10 air squats or Overhead PVC pipe squats

5 rear delt banded pulls

5 banded shoulder press

Weightlifting

Overhead Squat (3×5)

Pause bottom 1-2 sec

Snatch Grip Deadlift (3×5)

SLOW lift off, working technique.

Snatch

Singles only, performed after a few warm up sets. You can treat as an EMOM if preferred OR treat the following as sets.

Min0-1/set 1, 2 65%

Min 2-3/set 3, 4 70%

Min 4-5/set 5, 6 75%

Min 6-10/sets 7-10 75-80%

**NOTE: If you have not snatched in a long time, stick with lighter percentages 50-65%. Practice form/technique

Clean + Split Jerk

Can treat as an E2M after warming up to starting weight

Sets 1,2 65% (2+1)

Sets 3,4 70% (2+1)

Sets 5-6 75% (1+1)

Sets 7-10 75-80% (1+1)

**NOTE: If you have not clean & split jerked in a long time, stick with lighter percentages 50-65%

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