Oly Program

Announcements

– 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.
-YOGA CLASS CANCELLED FOR 10/16 & 10/23.

CrossFit Cooper City – Olympic Lifting

Skill

Snatch Barbell Cycling (4 minutes of)

Position work with an empty barbell.

Accessory Work

5 reps x 5 sets

5 reps x 5 sets

3 reps x 3 sets

Weightlifting

Muscle Snatch + Drop Snatch (10 minutes or less)

In 10 minutes or less, work up to a 1 rep max muscle snatch + drop snatch.

Snatch with no foot movement (10 rounds – every 90 seconds, complete:)

-1x squat snatch, no foot movement (Work up to max single for the day)

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