Olympic Lifting for December 14, 2017

Power Volume W3D2: Last week of power

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Clean (50/3/3 60/3/3 70/3/3 75/3/3 (80/3/3)x4)
-Power clean + Power Jerk
– 3 Cleans then 3 Jerks
Push Press (50/8 60/8 70/8 75/8 (80/6)x6)
Back Squat (50/8 60/8 70/8 75/6 (80/6)x6)
Romanian Deadlift (Work to 4×8 @ 80%)
Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Olympic Lifting for December 12, 2017

Power Volume W3D1

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Snatch (50/3 60/3 70/3 75/3 (80/3)x5)
Shoulder Press (Work to 4×10 @ 79-82%)
Front Squat (50/8 60/8 70/8 75/8 (80-83/6)x6)
Deadlift (Work to 4×8 @ 79-82%)

Olympic Lifting for December 7, 2017

Power Volume W2D2

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Clean (50/3 60/3 70/3 (75-80/3)x5)
Push Press (50/8 60/7 70/6 (75-80/5)x5)
Back Squat (50/8 60/8 70/8 (75/8)x5)
Romanian Deadlift (Work to 5×8 @ 70%)
Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Power Volume W2D1

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

 

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Pass Throughs

PVC Good Mornings

Power Snatch (50/3 60/3 70/3 (75/3)x5)

Shoulder Press (Work to 4×10 @ 73-78%)

Front Squat (Work to 4×8 @ 73-78%)

Deadlift (50/8 60/8 70/8 75/8 (78/8)x4)

Olympic Lifting for December 5, 2017

Power Volume W2D1

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Snatch (50/3 60/3 70/3 (75/3)x5)
Shoulder Press (Work to 4×10 @ 73-78%)
Front Squat (Work to 4×8 @ 73-78%)
Deadlift (50/8 60/8 70/8 75/8 (78/8)x4)

Olympic Lifting for November 30, 2017

Power Volume W1D2

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Clean (50/3 60/3 70/3 (75/3)x5)
Push Press (50/5 60/5 70/5 (75-80/5)x5)
Back Squat (50/8 60/8 70/8 (70/8)x4)
Romanian Deadlift (50/8 60/8 (65/8)x4)
Start at a hang and lower bar to below knee without touching the floor and return to the top. Keep legs as straight as possible with out locking out the knees.

Olympic Lifting for November 28, 2017

Power Volume

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Power Snatch (Weight)
Shoulder Press (50/8 60/8 65/5 (70-75/8)x4)
Front Squat (50/8 60/8 65/5 70/8 (75/8)x3)
Deadlift (50/8 60/8 65/5 70/8 (75/8)x3)

Olympic Lifting for November 21, 2017

Olympic Class

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
3 Position Snatch (50/3 60/2 70/1 75/1 (80/1)x5)
Above Knee, Below Knee, Floor
3-Position Clean (50/3 60/2 70/1 75/1 (80/1)x5)
Ground-Below Knee-Above Knee
Back Squat (50/10 60/10 70/10 (75/10)x3)

Olympic Lifting Strength & Technique Class WOD, September 26, 2017

Olympic Class 09/26/2017

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Snatch (50/2/2 60/2/2 70/1/2 80/2 85/1 (90/1)x2 95/1)
Clean and Jerk (50/2/2 60/2/2 70/2/2 80/2/1 85/1 (90/1)x3)
Back Squat (50/5 60/4 70/3 80/2 90/1… Heavy 1)
Deadlift (50/5 60/4 70/3 80/2 90/1… Heavy 1)