Weightlifting

Flat-footed Snatch Pull to Hold + Floating Snatch – 70% x 2+1, 75% x 2+1 x 2, 75% x 2+1, 75% x 2+1, 75% x 2+1 Flat-footed Clean Pull to Hold + Floating Clean + Jerk – 70% x 2+1+2, 75% x 2+1+2 x 2, 75% x 2+1+2, 75% x 2+1+2, 75% x 2+1+2 Back […]

Snatch Push Press + Overhead Squat (% of OHS) – 70% x 5+2 x 2, 70% x 5+2, 70% x 5+2, 70% x 5+2 Front Squat – 60% x 5, 65% x 4, 70% x 3 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. […]

Hang Clean (knee) – 70% x 3 x 2, 70% x 3, 70% x 3, 70% x 3 Power Snatch + Heaving Snatch Balance (% of PS) –70% x 3+3 x 2, 70% x 3+3, 70% x 3+3, 70% x 3+3 Clean Pull (3 sec pause 1″ off floor first rep) – 80% x 5, […]

Push Press + Pause Jerk (% of PP) – 75% x 3+2 x 2, 75% x 3+2, 75% x 3+2, 75% x 3+2 Back Squat – 60% x 10, 65% x 8, 70% x 6, 75% x 4, 80% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x […]

Weightlifting classes are back! Schedule: Tuesday @ 6:30pm Thursday @ 6:30pm Sunday @ 10:30am followed by open gym Note: Tuesdays and Thursdays you will have the choice of the Wod or the weightlifting class but you will need to reserve what your planning on attending. If you have any questions please ask a coach. Question: […]