Oly

Mar 17th, 2018

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Category: Oly
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Saturday 3/17 – OlyWOD

Warm Up 3 rounds: 3 snatch RDL 3 muscle snatch 3 snatch push press 3 OHS Muscle snatch 4×3 light Snatch w/ pause at knee + snatch 5x(1+1) @ 80% Snatch balance 4×2

Mar 10th, 2018

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Category: Oly
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Saturday 3/10 – OlyWOD

Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat Tall clean 4×3 light Clean pull + hang clean + clean 4x(1+1+1) @ 75% Push jerk + split jerk 4x(1+1)

Mar 7th, 2018

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Category: Oly
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Wednesday 3/7 – OlyWOD

Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Oly No-hook no-foot snatch 4×2 light Snatch pull + hang snatch + snatch 5x(1+1+1) @ 75% Segmented snatch pull (pauses off floor, at knee, mid-thigh) 4×2

Mar 3rd, 2018

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Category: Oly
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Saturday 3/3 – OlyWOD

Dan and Yosh are out of town this weekend – there will be no coach led class but come on in and get your C&J on. Warm Up Athlete’s choice Clean and jerk Establish a 1rm Weighted planks 3x30s

Feb 24th, 2018

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Category: Oly
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Saturday 2/24 – OlyWOD

Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x2x(1+1) light Snatch 80%, 85%, 90%, 93%, 90% Snatch push press 4×3

Feb 21st, 2018

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Category: Oly
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Wednesday 2/21 – OlyWOD

Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Close-grip OHS 3×4 light Clean and jerk 80%, 85%, 90%, 93%, 90% Push press 4×3

Feb 17th, 2018

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Category: Oly
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Saturday 2/17 – No OlyWOD Today

There will be no formal oly class today, but come on in anyway and get after the programming! Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean w/ pause at knee + jerk 5x(1+1) @ 85% Clean RDL 4×3

Feb 14th, 2018

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Category: Oly
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Wednesday 2/14 – OlyWOD

Schedule Update – There will be NO oly class this Saturday. Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch w/ pause at knee + snatch 5x(1+1) @ 80-85% Back squat 5×3

Feb 10th, 2018

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Category: Oly
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Saturday 2/10 – OlyWOD

Warm Up 3 rounds: 3 snatch push press 3 OHS 3 snatch balance 3 hang snatch No-foot no-hook snatch 4×2 light High hang snatch + snatch 5x(1+1) @ 80% Front squat 4×3