OLYWOD

Saturday 6/23 – OlyWOD

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Warm Up
3 rounds:
3 snatch push press
3 OHS
3 drop snatch
3 snatch

Power snatch + OHS
4x(1+1) light

Snatch
85%, 88%, 90%, 92%, 88%

Snatch pull
5×2 heavy




Wednesday 6/20 – OlyWOD – NO Class, But Get It Done

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There is NO coach lead Oly Class on Wednesday’s. Come in and complete the workout on your own. Saturday Oly class is still coach led.

Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Power clean + front squat + jerk
4x(1+1+1) light

Clean + jerk
85%, 88%, 90%, 92%, 88%

Clean pull
5×2 heavy




Saturday 6/16 – OlyWOD

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Nick during “Hulk Salad”

A Note From Coach Yosh about the Baystate Games
The BayState Games are quickly approaching, and one of the events they will host again this Summer is their Olympic Weightlifting Meet. I wanted to take a moment to hopefully encourage some of you to compete! This is a really great event held at UMASS Boston’s Athletic Center on Saturday July 21st & Sunday July 22nd.

The added bonus of this event is that you are not required to be an active USA Weightlifting Member to compete, so it’s perfect for just about any level of experience. For those unfamiliar with how a Weightlifting Meet runs, you are basically allowed 3 attempts at your max Snatch and Clean&Jerk. So for those interested in testing new 1RMs, or just looking to lift heavy, you have a perfect opportunity.

If you are even somewhat interested in this, or have questions, please do not hesitate to reach out to me. It’d be awesome to get a group of us to go represent CrossFit Southie!

Warm Up
3 rounds:
3 good morning
3 power clean
3 front squat
3 push press

Sots press (scale: close-grip OHS)
3×3 light

Segmented clean pull (2 second pauses: 2 inches off floor, above knee) +
clean + jerk
5x(1+1+1) @ 80-85%

Push press
4×3




Saturday 6/9 – OlyWOD

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A Note From Coach Yosh about the Baystate Games
The BayState Games are quickly approaching, and one of the events they will host again this Summer is their Olympic Weightlifting Meet. I wanted to take a moment to hopefully encourage some of you to compete! This is a really great event held at UMASS Boston’s Athletic Center on Saturday July 21st & Sunday July 22nd.

The added bonus of this event is that you are not required to be an active USA Weightlifting Member to compete, so it’s perfect for just about any level of experience. For those unfamiliar with how a Weightlifting Meet runs, you are basically allowed 3 attempts at your max Snatch and Clean&Jerk. So for those interested in testing new 1RMs, or just looking to lift heavy, you have a perfect opportunity.

If you are even somewhat interested in this, or have questions, please do not hesitate to reach out to me. It’d be awesome to get a group of us to go represent CrossFit Southie!

Warm Up
3 rounds:
3 snatch RDL
3 snatch push press
3 hang snatch

Power snatch + OHS
4x2x(1+1) light

Mid-hang snatch
5×2 @ 80-85%

Snatch balance
4×2




Wednesday 6/6 – OlyWOD

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Coach Dan – The Oly Captain

Wed night Coached Oly is suspended indefinitely due to low attendance.  Sat class will run as normally scheduled.  Feel free to come in and complete Wed Oly on your own.

===============
Wednesday 6/6
===============

Warm Up
——–
3 rounds:
3 good morning
3 clean pull
3 hang clean
3 press

Power clean + push jerk
———————–
3x2x(1+1) light

Mid-hang clean + front squat + jerk
———————————–
5x(1+2+1) @ 80-85%

Front squat
———–
4×3

 




Saturday 5/26 – OlyWOD

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Warm Up
3 rounds:
3 snatch push press
3 OHS
3 drop snatch
3 snatch

Power snatch + OHS
4x(1+1) light

Snatch
Establish a 1rm
4×1 @ 70% of 1rm

Front squat
Heavy single




Wednesday 5/23 – OlyWOD

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Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Power clean + front squat + jerk
4x(1+1+1) light

Clean + jerk
Establish a 1rm
4×1 @ 70% of 1rm

Weighted plank
3x30s




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