Workouts for the Week

 In Oly Lifting, WOD


Olympic Lifting

The Olympic Lifting sessions will start off with barbell work focused on the Olympic lifts. It will aim to build consistency in your movement and good positions. It will finish with some squat work focus on getting comfortable in the bottom position by implementing long pauses at the bottom of the squat. This will also help build strength in those positions. It will be a general program keeping with this focus as we have noticed that with better positions, the Olympic lifts increase rapidly. These sessions will be tough and require a fresh body, it is not recommended to do a CrossFit session before these classes. The coach can cater for beginners through to advanced.


Jerk Focused warm up

A) Every 2 minutes for 6 sets
Tall Clean + Hip Clean + Hang Clean

B) Every 2 mins for 4 sets
Jerk Push Press x 2 + Pause Jerk

C) Front Squat x 3 @ 25X2; Rest 90 Seconds; x 5-6 sets


Thacker Snatch Warm Up –

A) Every 2 minutes for 6 sets
Muscle Snatch + Overhead Squat + Tall Snatch

B) Back Squat x 3 @ 25X2; Rest 90 seconds; x 5-6 sets

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