Oly Program

Announcements

– 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

Weightlifting

snatch complex (10 rounds- Every 2 minutes, complete:)

-1x power snatch + 1x Hang squat snatch + 1x snatch (Work up to a max 1+1 for the day)
*All 3 reps must be unbroken (I.E.: The 3rd snatch from the floor must be touch and go)

Snatch speed ladder (For as long as possible, in 90 seconds, complete t)

-3x snatch (95#/55#)

-2x snatch (115/75#)

-1x snatch (135#/95#)
*Once the 90 seconds is up, if you make all the reps for that round, you have 30 seconds rest to increase the weight on each barbell 20# for the following round. Each round will start on the 2 minute, so if you finish the ladder quickly, then you have more rest before the next set of weights. Power snatches are allowed.

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