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Oly Weightlifting

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CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

2 min thoracic opener with barbell assist

30 sec pec stretch

30 sec hold – lat stretch

Wrist stretch

2 min Hip Opener with band *each leg

2 min Hip flexor (couch stretch) *each leg

1 min Achilles and calf stretch *each leg

B. Barbell Warmup

Weightlifting

Drop Squats (5×2)

barbell in front rack position

move feet from starting position to squat position

*add weight each set

Snatch High Pull (4×3)

From high hang

*add weight each set

Snatch Grip Push Jerk (5 x 2)

front rack wide grip, drop all the way into squat below parallel

*add weight each set

Hang Snatch (5 x 1)

*add weight each set

Weightlifting

Squatober!

Split Squats (3×5)

*rear foot elevated

*with dumbbell

12% of max back squat (12%(1) DB in each hand)

Back Squat (1×4@62.5%, 1×4@67.5%, 1×4@72.5%)

Weightlifting

Superset – 3 SETS

Snatch Grip Deadlift (5@50% of deadlift max)

Chin Ups (3)

weighted

Back Pulls (20)

Banded

Weightlifting

Superset – 3 SETS

Goblet Squat (10)

With dumbbell

Hammer Curls (20)

20 reps with dumbbells in both hands

Pull Aparts (20)

banded