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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

B. 1 lap run (3/4 lap medium pace; 1/4 lap sprint)

10 Burgener burpees

1 lap run (3/4 lap medium pace; 1/4 lap sprint)

20 banded good mornings

15 PVC pass throughs

1 lap run (3/4 lap medium pace; 1/4 lap sprint)

10 V-ups

1 lap run (3/4 lap medium pace; 1/4 lap 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

Muscle Clean (4+ x 3)

*From high hang

*transition to next movement (power cleans) upon failure

Power Clean (5+ x 2)

*From high hang

*transition to next movement (single cleans) upon failure

Clean (3×1)

*from high hang

*add weight each set

Clean and Jerk Complex (5+ x 1)

(1) high hang clean + (1) low hang clean + (1) clean + (1) split jerk

*add weight