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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

Grip Strengthener

Front rack

Hamstring (tri-planar hamstring stretch with band)

B. Barbell Warmup

Weightlifting

Dip Drive (4×3)

*pause 2 seconds in dip

*add weight (end at 110% of split jerk)

Clean and Jerk Complex (See comments)

Clean Pull + Power Clean + Pause Split Jerk

(3+3+3) x 2

(2+1+2) x 3

(1+1+1) x 3

*pause 3 seconds in split position

*add weight each set

*move feet

Deadlift (4×3)

110% of Clean Max (or +10 lbs from last class)

*touch and go; do not drop from top

Weightlifting

Squatober!

Split Squats (4×3)

*dumbbell rear foot elevated

*start with 10-12% of squat max in each hand

Back Squat (See comments)

5@50%,

4@60%

3@70%

1@80%

1@85%

1@90%

Bench Press (See comments)

5@55%

5@65%

3@75%

Dumbbell Row (4×5)

5 each arm each set

Weightlifting

Superset – 3 SETS

Pushdowns (20)

Barbell Curl (10)

Dumbbell Rear Lateral (10)

1 thought on “Oly Weightlifting”

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