CrossFit 732 – Olympic Lifting

Warm-up

(No Measure)

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

Weightlifting

#1: Clean and Jerk (** See Reps, Sets & %s Below:)

** Based off 1RM Clean & Jerk

2 Cleans, 2 Jerks… 2 Cleans, 1 Jerk

1) 50% – 2+2 Reps x 2 Sets

2) 60% – 2+2 Reps x 1 Set

3) 65% – 2+2 Reps x 1 Set

4) 70% – 2+1 Reps x 2 Sets

5) 75% – 2+1 Reps x 1 Set

6) 80% – 2+1 Reps x 1 Set

———————————-

#2: Clean Pull (** See Reps, Sets & %s Below:)

** Based off 1RM Clean & Jerk

1) 90% – 4 Reps x 2 Sets

2) 100% – 3 Reps x 2 Sets

3) 105% – 2 Reps x 1 Set

4) 110% – 2 Reps x 1 Set

———————————-

#3: Back Squat (3×5 Sets – ** See Reps, Sets & %s Below:))

* Based off 1RM Back Squat

1) 50%

2) 60%

3) 70%

4) 80%

5) 85%

———————————-

Accessory

Superset A & B

Kneeling Jumps (6reps x 3 sets)

https://www.youtube.com/watch?v=kIIAJsYMjyc

** Once bodyweight becomes too easy, perform weighted with Bar or DBs