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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

Snatch complex (3×1)

From (1) high hang, (2) low hang, (3) floor:

(3) shrugs + (3) high elbows + (3) power snatches + (3) squat snatches

*light weight (barbell)

*practice shrugging without bending arms, pulling high with elbows while keeping barbell close to body, and moving feet after the pull for squat position

Sotts Press (4×3)

Tall Snatch (5 x 2)

*add weight each set

Snatch (1 RM Max)

Work to a 1RM

Weightlifting

Squatober!

Back Squat (TBD)

Weightlifting

Superset – 3 SETS

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