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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:

6 Wall Walks

100m DB Farmers Carry (HEAVY)

Hollow Rocks x 15

Warm-up

2 sets:

Burgener Warm up (one set with barbell; one set with barbells + 5-10 lbs )

Weightlifting

Muscle Snatch ((5+5) x 3 sets)

Muscle Snatch + Vertical Jump with Barbell

*add weight as able

Snatch Balance ((2+1) x 3, (1+1) x 2)

Pause Snatch Balance + OHS

*Pause for three seconds in the bottom

Snatch ((2+1) x 3, (1+1) x 3)


Two Position Pause Hang Snatch (pause 1″ off the floor and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds)

Accessory

3 sets:

Bulgarian Split Squats x 8 each leg

Strict Pull ups x 10

Side Plank x 30 sec each side.

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