Barbell Club – Oly

Barbell Club – Oly  – Saturdays @ 11am

1-oly-split-jerk-682x1024Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts?  Or are you simply looking for a quick pump?   In either case this class is an excellent addition to your weekly routine.  The Oly and Pump track will run simultaneously and participants will be able to choose which they would like to follow.

The Oly track includes technique work combined with accessory strength and will alternate weekly between the Snatch and Clean & Jerk along with their associated accessory lifts.  This opportunity is great for those who want to spend a full hour dedicated to the most complex lifts we do in the gym.  The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness.  Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day!

Classes will be held in the Toaster (near the desk in Southie Green) on Saturdays @ 11am.  Each class lasts an hour.

An example of class structure can be found below.

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

Press in Snatch
4×3 light

Hang Snatch + Snatch Balance
5x(2+1) @ 75-80%

Back Squat
3×5 heavy

Barbell Club meets on Saturdays at 11am . These classes DO count toward your weekly total of classes. Check out CrossFit Southie’s schedule to drop in for a class!