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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

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Deltoids (Child’s pose with arms extended)

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

Ankles

B. Tempo Row

1 min row (45 second medium pace; 15 sec sprint)

15 air squats

1 min row (45 second medium pace; 15 sec sprint)

15 close grip push ups

1 min row (45 second medium pace; 15 sec sprint)

20 sit-ups

1 min row (45 second medium pace; 15 sec sprint)

2x(8 scap pull-ups + 5 kip swings + 3 strict pull-ups)

C. C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Jerk Complex (5×1)

(1) pause dip drive + (1) dip drive + (1) split jerk

*add weight

Jerk Balance (3×2)

*add weight each set

Split Jerk (3×1)

*add weight each set

Muscle Clean (4×3)

*from low hang

*add weight each set

Clean and Jerk Complex (5+ x 1)

(1) low hang power clean + low hang clean + (1) jerk

*add weight

Accessory

Superset 3X

3 BB curls *5 sec eccentric

3 BB rows *5 sec eccentric

8 ab rollouts