Oly Program

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– October is Breast Cancer Awareness Month. We encourage our members to wear pink on Tuesdays.
– October Wacky Wednesdays! Super Hero and Cartoon Apparel Encouraged.

CrossFit Cooper City – Olympic Lifting

Warm-up

Accessory Work

5 reps x 5 sets

5 reps x 5 sets

3 reps x 3 sets

Weightlifting

Tempo 3-position snatch (10 rounds- Every 2 minutes, complete:)

-1x tempo high hang snatch + 1x hang snatch + 1x snatch (Work up to a max 1+1+1 for the day)

Metcon (Time)

complete a total of 50 handstand push ups
-Min 1 = 5x squat snatch (60% 1 RM Snatch)

-Min 2 = Rest rest

-Min 3 = max rep strict handstand push up

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