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CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Hamstrings

Hip flexor

B. Barbell warmup

Weightlifting

Front Squat (See comments)

(1) pause front squat + (1) 1-1/4 front squat + (1) front squat

*work to a heavy in 5-6 sets, then 3 sets @ 80%

Record heaviest set

*for pause squat, pause 2-3 seconds in bottom of squat

Strict Press (Heavy set of 3)

*wide grip, behind the beck

*no press out

*add weight

Snatch complex (5×2)

From low hang:

(1) shrug +

(1) high pull

(1) power snatch

*open up hips entirely before pull

*engage lats; knuckles pointing down

*reset/regrip between reps

Accessory

SUPERSET – 3 sets

(25) Russian twists w/ med ball

(10) close grip push-ups

(20) clam shells with band *10 each leg

(14) single arm dumbbell row *7 each arm

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