Wednesday 3/2 – OlyWOD
Warm Up Meet prep Snatch One rep at each of 80%, 85%, 90%, 93%, 85% Clean and Jerk One rep at each of 80%, 85%, 90%, 93%, 85% Front squat Heavy single 3×2 @ 80% of heavy single (focus on speed)
Saturday 2/27 – OlyWOD
2016 CFS In-House Oly Meet! You’ve all been working very hard to get stronger and more proficient at the Olympic lifts… so now it’s time to test yourself at the CrossFit Southie In-House Oly Meet! While this is not an official USAW-sanctioned event, it is an opportunity for you to test yourself in a new […]
Wednesday 2/24 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Tall clean 4×3 light Clean and jerk w/ pause below knee 5×1 @ 85% Front squat 4×2 heavy
Saturday 2/20 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Power clean + squat jerk 4x(2+2) light Scale: power jerk Clean + jerk 5x(2+1) @ 80-85% Clean RDL 5×4
Wednesday 2/17 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 80-85% Front squat 6×2 across
Saturday 2/13 – OlyWOD
Warm Up 3 rounds: 3 snatch RDL 3 hang snatch pull 3 snatch push press 3 OHS Power snatch + snatch balance 4x(1+1) light Mid-hang snatch + floating snatch 5x(1+1) @ 75-85% Snatch-grip push press 5×3
Wednesday 2/10 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Power clean + push press 4x(2+2) light Clean + jerk 5×2 @ 75-85% Back squat 5×3
Saturday 2/6 – OlyWOD
Warm Up 3 rounds: 3 clean pull 3 hang power clean 3 front squat 3 push press Tall clean 4×3 light Clean + front squat + jerk 5x(2+1+1) @ 70-80% Clean pull 5×3 @ 110% (of clean)
Wednesday 2/3 – OlyWOD
Warm Up 3 rounds: 3 snatch pull 3 hang power snatch 3 drop snatch 3 hang snatch Muscle snatch 4×2 light 3-position snatch (bottom-up) 5x(1+1+1) @ 70-80% Snatch pull 5×3