Calendar Wednesday December 6, 2017

December 2017
« Nov «-» Jan »

Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Schedule

  • 5am
  • 6am
  • 7am
  • 9am (QuickFit)
  • 10am
  • 12pm
  • 3:30
  • 4:30
  • 5:30pm
  • Sign Up »

Workout of the Day

1. High Hang Snatch (30 reps)
3x4 @ 40%
3x3 @ 50%
3x2 @ 60%
3x1 @ 70%

2. High Hang Clean & Jerk (20 reps)
2x4 @ 40%
2x3 @ 50%
2x2 @ 60%
2x1 @ 70%

3. Back Squat
Build to heavy single for the day

Lani and Jeff drill some snatches from below the knee

Weightlifting, while used generically for lots of strength-training movements, is actually an Olympic sport that includes just two lifts: the snatch and the clean & jerk.  The payoff in fitness for practicing and performing the Olympic lifts is significant.  They’ll help you become stronger, faster, more powerful, more coordinated, more flexible, and improve your overall balance.  Due to their technical nature, the snatch and clean & jerk take some time to appreciate.  Over the next 8 weeks, we will put in that time and practice.  We’ll start simple and add layers of complexity as we progress.  Whether you’re a novice, intermediate, or advanced lifter, the key to improving the Olympic lifts lies in getting better at the basics.  That’s exactly what we aim to do!  Please enter your current max numbers in the green boxes at the top of the following spreadsheet, print it off, and bring it in to work through on Wednesdays.  If you don’t know your current maxes, we’ll help you get started!

CFV Weightlifting Wednesday 2018

No Comments