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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

trap barbell rollout

Wrist stretch

Grip strengthener

B. Barbell Warmup

Weightlifting

Sotts Press (5×2)

*Add weight as able

*stand up between reps

Snatch Pull (4×3)

*strict from high hang position

*high pull/high elbows

*start with shoulder down and back

*add weight

Hang Power Snatch (3×10 (GOAL – 135/95))

*From low hang

Snatch Grip Deadlift (4×3)

*from the floor

*10 – 20 lbs more than last time

Weightlifting

Squatober!

Back Squat (See comments)

3@70%, 1@80%, 3@75%, 1@85%, 3@80%, 1@90%, 5@70%

2.5 – 3 minutes between sets

Dumbbell Shrugs (20)

Weightlifting

Squatober!

SUPERSET – 3 Sets

Pullovers (5)

with dumbbell

Good Mornings (10)

with band

Weightlifting

Superset – 3 SETS

Dumbbell Curls (10)

Back Pulls (20)

Pull Aparts (20)

banded