CrossFit 732 – Olympic Lifting

Warm-up

(No Measure)

Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills

Weightlifting

#1: Clean From Blocks (5×4 sets – ** Bar Above Knee)

** Based off 1RM Clean

1st set – 50%

2nd set – 55%

3rd set – 60%

4th set – 65%

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#2: Clean Pull from Blocks (4×4 sets – ** Bar Above Knee)

** Based off 1RM Clean

1st set – 60%

2nd set – 70%

3rd set – 80%

4th set – 90%

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#3: Back Squat (5×5 sets – ** See %s Below:)

** Based off 1RM Back Squat

1st set – 50%

2nd set – 50%

3rd set – 60%

4th set – 60%

5th set – 60%

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Accessory

Superset A & B

GHD Situps (12 Reps x 3 Sets)