OLYWOD

Saturday 7/22 – OlyWOD

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Save the Date: In-House Oly Meet Saturday August 26th!
It’s time to throw some weights around with your friends at the 2017 In-House Oly Meet!

While this is not an official USAW-sanctioned event, this meet is a great opportunity for you to test yourself in a new way. This is perfect for first-timers or those who are looking for some practice on the platform before taking on an official meet.

Unlike many CrossFit competitions where the events are unknown, an oly meet will always be the same: 3 attempts at a max snatch and 3 attempts at a max clean and jerk. We’ll be following IWF standards for the competition, so that means no “ugly” lifts”: no press outs, no dropping to a knee, etc.

Unlike most oly meets, you won’t compete in a weight class, though you will still have to weigh in. Your totals (best snatch + best clean & jerk) will be scored according to the Sinclair Coefficient – a method used in the weightlifting world to equalize totals across weight classes. Essentially, it removes the advantage for larger lifters over the little guys. You’ll all compete on an equal playing field and the best Sinclair Total wins! Get those singlets ready!

As an added bonus, we’ll be adding a layer of team competition to the event as well. All participants will be divided as fairly as possible into two teams: Team Dan vs. Team Yosh. Your best lifts will help your team… and word on the street is that Dan and Yosh will be lifting themselves!

Please click HERE to sign up. We hope to see many of you here for some friendly competition. If you need some extra prep, just a reminder that Oly class happens every Wednesday night at 7pm and Saturday afternoon at 11am. Join us!

What: In-House Oly Meet
When: Saturday August 26th @ 12pm
Where: Southie Orange
Who: YOU!

Warm Up
3 rounds:
3 RDL
3 power clean
3 front squat
3 push press

Press in split
3×3 light

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

Clean pull
4×3




Wednesday 7/19 – OlyWOD

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Warm Up
3 rounds:
3 snatch RDL
3 power snatch
3 OHS
3 drop snatch

No-foot no-hook snatch
3×2 light

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

Snatch pull
4×3




Saturday 7/15 – 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 pull + snatch
5x(1+1) @ 85-90%

Snatch push press
4×4




Wednesday 7/12 – 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 pull + clean + jerk
5x(1+1+1) @ 85-90%

Pause back squat
4×2




Saturday 7/8 – OlyWOD

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Adam + Greg

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

Tall clean
3×3 light

Clean + hang clean + jerk
5x(1+1+1) @ 80-85%

Clean RDL
3×5




Wednesday 7/5 – OlyWOD

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Sergio

Warm Up
3 rounds:
3 snatch pull
3 hang power snatch
3 snatch

Tall snatch
3×3 light

Snatch + hang snatch
5×2 @ 80-85%

Front squat
5×2




Saturday 7/1 – OlyWOD

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Yosh – Increasing His Snatch Thru the Yoke

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

Press in snatch
3×3 light

Power snatch + snatch
5x(1+2) @ 75-80%

Back squat
3×5




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