Weightlifting

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CrossFit Cooper City – Olympic Lifting

Olympic lifting

Warm up
2 Rounds:
15 AirSquat (Pause 3 sec in the bottom position)
10 Empty Barbell Romanian Deadlift
5 Inch Worm

Strength
Warm up very well and make sure to take your time between sets
Deadlift 1RM (Rep Max)
Starting at 60%
3-3-2-2-2-1-1-1-1……..1RM

Example:
Warm up 4 to 5 reps until 60%, then
3 reps 60%
3 reps 70%
2 reps 75%
2 reps 80%
2 reps 85%
1 rep 90%
1 rep 95%
1 rep 100% and keep adding by 2.5 or 5% until new max

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