Oly Program

CrossFit Cooper City – Olympic Lifting

Accessory Work

5 reps x 5 sets

5 reps x 5 sets

3 reps x 3 sets

Weightlifting

Clean Complex ((Work up to a medium-heavy 1+1 for the day))

1x power clean + 1x hang clean

Metcon (AMRAP – Reps)

Complete 3 rounds for max reps:

-30 second max rep power clean (60% 1 RM clean)

-60 seconds rest

-30 second max rep shoulder to overhead (Same weight used for power clean)

-2 minutes rest

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