Wednesday 9/18 – OlyWOD
A)Muscle Snatch 4×2 Note: Working range 50-60% 1RM B) Snatch-Grip Push Jerk 3-3-2-2-1-1 Note: Working to 100-110% of 1RM Snatch C)Back Squat 2-2-2-2-2 Note: Working to a two rep max! Get heavy!
Wednesday 9/11 – OlyWOD
A)Hang Power Clean + Push Press 5(2+3) Note: Working range limited by push press! B)Clean Liftoff 4×2 with 2 second pause below knee C)Loaded Good Morning 5×5 Note: Max load 95/65
Wednesday 9/4 – OlyWOD
A)Snatch Balance 3-3-2-2-1-1 Note: Working to 100% 1RM Snatch B)Snatch Pull from Hip 4×3 Note: Working Sets 80-95% 1RM Snatch C)Front Squat w/ Pause 5×3 w/ 2 second pause each rep Note: Working range 60-80% 1RM FS
Wednesday 8/28 – OlyWOD
A) Hang Clean + Front Squat 4(1+2) Note: Working Sets 60-75% 1RM CJ B) Back Jerk 4×2 Note: Working Sets 60-75% 1RM CJ C) KB Goblet Squats 5×5 w/ heaviest able KB
Wednesday 8/21 – OlyClass
A) Hang Snatch 2-2-2-2-2 Working to a double at 75% 1RM B) Snatch Grip Push Press 50(3×8) C) Close Grip Overhead Squat 3×5 Bar Only 8/24 A) Hang Clean + Front Squat 4(1+2) Note: Working Sets 60-75% 1RM CJ B) Back Jerk 4×2 Note: Working Sets 60-75% 1RM CJ C) KB Goblet Squats 5×5 w/ […]
Wednesday 8/14 – OlyWOD
Emily A) Clean & Jerk 3-3-3-3 Note: Working sets 60%-75% 1RM B) Clean High Pull 80×2 90×1 100×1 110×1 C) Jumping Back Squat 3×5
Wednesday 8/7 – OlyWOD
A) Snatch 3-3-2-2-1-1 Note: Up to 90% 1RM B) Halting Snatch Deadlift 70(2×2) 80(2×2) C) Pause Front Squat 3×3 with 2 sec pause.
Wednesday 7/31 Oly Class
Coach Pat Hopkins is taking over the reigns on the Oly Program Active Stretch Barbell Warmup 5 minutes to get the body warm and move through the mechanics each lift. Barbell warmup: 10x Snatch/Clean Grip Shrug 5x Snatch/Clean Pull from Hang 5x Press from Back Rack 5x Push Press from Back Rack 5x OHS/Front Squat […]
Wednesday 8/24 – OlyWOD w/ Coach Patrick Hopkins
Coach Pat Hopkins is taking over the reigns on the Oly Program Warmup (5 Minutes) Core Lift (25 Minutes w/demo) Accessory (10-15 Minutes) Squat (15 Minutes) Week 1 7/24 Active Stretch Barbell Warmup Power Snatch + Snatch 5x(1+1)Note: Working Load Range 60-80% 1RM Snatch Pull 80(2×2) 90(2×2) Front Squat 3×350% 1RM. Focus on Timing Timing: […]
Saturday 7/20 – Non Coached OlyWOD
Oly Class Moved to Wednesdays at 7pm! We have great news… coached oly classes are back! We are very excited to have Patrick Hopkins returning to coach the Oly classes. Pat has been involved with the CFS community for many years – as a member, Showdown volunteer and coach. Most recently, he has been training […]