Announcements
NEW CLASS ALERT! Join us for our new class offering WEIGHTLIFTING. Led by Coach Hannah and Coach Nate Mon/Weds at 5:30 pm. Personal bests are on the way as you work on efficiency, technique, and strength in your Olympic Lifts.
SoLa CrossFit – Weightlifting
Olympic Weightlifting
Warm up
Front Rack Opener:
3 Sets
4 Supinated Pull Up Negatives W/ Hang
:30 Sec PVC Prayer Stretch
:20 Sec Front Rack Hold (building)
Skill Work
Power Position Muscle Clean (Weight)
5×3
-Rest 90 Sec Between-
Start RPE 4 (This is V. Light)
Focus: Bar Path, Avoiding Slamming Barbells
Weightlifting
Power Position Cleans (Weight)
6×1
3 Position Receive Complex
-1 Rep 3″ Receive Clean
-1 Rep 5″ Receive Clean
-1 Rep Full Clean
Pause 2 sec in each receive. RPE 5 start & build
Focus: Building on muscle Clean work, Now adding in strong receive positioning. Landing flat feet, hips back and down.