Today’s Olympic Weightlifting session is all about speed, precision, confidence under the bar and building stronger overhead positions.
Technique focus session-
Build in load only as quality movement allows.
A. 5-7 minutes: Snatch balance (pause in catch position)
B. 20 minutes:
Power Snatch + Hang Squat Snatch (pause in catch)
“COFFLAND”
For time:
6 minute Hang Hold (Cumulative)
Each time you drop from the bar, perform:
800m Run
30 Push-ups
Compare to last time here
Six round for time:
60 Double-unders
15 Toes to bar
10 Sandbag Squat Cleans 100/75lbs
Join Marie at 7am (currently full) lots of spots available at 8am – so take the sleep in and join us then.
partner workout
For time:
100 Dumbbell lunges 2×22.5/15kg
50 Chest to bar pull-ups
75 Dumbbell Shoulder to overhead 2×22.5/15kg
50 Strict Pul-ups
50 Dumbbell Thrusters 2×22.5/15kg
Share reps anyhow
Every 4 minutes for 5 rounds:
7 Snatch (Tough & go)
14 Toes to bar
21 Deadlifts
*Choose a weight that allows for unbroken snatch. Same weight used for the deadlifts.
A. Five sets for load:
Power Clean +
5 Front Squats
B. For time:
30 Wall ball 10″/9″ 9/6kg
30 Box Step overs 20″ *
20 Wall ball 10″/9″ 9/6kg
20 Box Step overs 20″
10 Wall ball 10″/9″ 9/6kg
10 Box Step overs 20″
*Medball step overs
Twenty rounds for time:
21 Double-unders
7 Burpees
*Row 500m (or equivalent) at 0 & 10 minutes.
This workout is the CrossFit WOD from 13 Oct 26 if you want to compare your results.
Five rounds:
8-10 Shoulder press *
20 Gorilla Rows *
*Maintain loads across rounds.
B. Tabata (8 rounds of 20 seconds work/10 second rest)
Push-ups
Photo: Happy 70th birthday to this amazing women- Gail.
70 has never looked so good!!!
For time:
10-9-8-7-6-5-4-3-2-1 Hang Dumbbell Squat Cleans 22.5/15kg
*Perform 50 Single Skips and 10 Sit-ups after each set.
Join Luke at 7am (currently full) or 8am (space still available)
Team workout (teams of 3-4)
Max calorie row in 25 minutes:
P1: Row
Must complete the following after every row effort-
30 second static hold (Hang/Front Support/Plank)
10 Hang Dumbbell Clean & Jerk (single 22.5/15kg)
* Rotate with partners for the 25 minutes.
You do not need to maintain same order for row efforts.
Photo: HAPPY 20th Birthday to our beautiful girl, Chloe. You have paved your own path from a young age – Watching you go from strength to strength, taking on new challenges and having amazing adventures is an absolute joy.
We are beyond proud and love you with all of our hearts and will always be your biggest supporters. xoxoxo