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Oly Weightlifting

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CrossFit Murfreesboro – Olympic Weightlifting

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Mobility

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

Activation

3 sets:

DB Russian Step ups x 8 each leg

Dead Bug Hold x 30 sec + Plank x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each

Warm-up

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

Front Squat (5×4)

@ Tempo (4 seconds down and explode up)

*same weight across

Clean (4×3)

Clean from 1″ off floor

*Work from the top down

*make sure initial deadlift off the ground is done with good technique!!

*add weight

Bench Press (5, 3, 1, 5, 3, 1, 10, 10)