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

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

1x tempo hang clean + 1x clean (Work up to a max 1+1 for the day)
For the tempo, it will be a 3 second pull to the knees and once you clear your knee caps, turn it on and perform the rest of the clean full speed.

5 rounds – Every 3 minutes complete:

-3x split jerk (AHAP)

-Max rep strict pause ring dips (2 second pause in the bottom position)

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