Greenbrier Fitness – Weightlifting
Warm-up
Weightlifting
Tall Clean (3×3)
Warming up clean. Focus on shrugging traps up and keeping elbows high during pull under. Quick elbows in turnover to catch the bar in front rack position.
Clean Pull + Hang (or Full) Clean (10×1)
Clean Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Clean (Hang or full):
Either reset bar back to floor for full clean and perform a clean, or reset bar to hips, hang to mid thigh, and clean.
*Reminder: All cleans should be considered “squat” cleans unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Work up in weight to around 75-80% (no heavier!!) (I.e. you can do first 5 working sets at 75% and last 5 sets at 80%)
Snatch Pull + Hang (or full) Snatch (10×1 -time permitting-)
Snatch Pull:
Start from floor. Load legs and shrug as high as you can once you are fully extended at hips.
Snatch (hang or full):
Either reset bar back to floor for full snatch and perform a snatch, or reset bar to hips, hang to mid thigh, and snatch.
*Reminder: All snatches should be considered “squat” snatches unless noted otherwise! 🙂 (Or if I tell you specifically in class that a power is okay)
Work up in weight to around 75-80% (no heavier!!) (I.e. you can do first 5 working sets at 75% and last 5 sets at 80%)
CROSSFIT GROWL 