Oly Program

Announcements

– WOD, WINE & WHISKEY – FRIDAY – 10/14 – 6:30pm
– OCTOBER IS BREAST CANCER AWARENESS MONTH. LET’S WEAR SOME PINK SWAG TO SHOW OUR SUPPORT FOR AWARENESS.
– OCTOBER WACKY WEDNESDAYS! SUPER HERO & CARTOON APPAREL ENCOURAGED
– CREDIT CARD AUTHORIZATION FORMS WILL BE AT THE FRONT DESK FOR YOUR CONVENIENCE.

CrossFit Cooper City – Olympic Lifting

Accessory Work

5 reps x 5 sets

5 reps x 5 sets

3 reps x 3 sets

Snatch Complex (10 rounds- Every 2 minutes, complete:)

3x snatch push press + 1x overhead squat
(Work up to a max 3 + 1 for the day)

*In your first 5 working sets, pause for 3 seconds in the bottom of your OHS

Over Head Squat

Complete 1 round for max reps:

-Overhead squat (bodyweight)

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