Fitness: Halting Snatch Deadlift + Snatch Pull + Mid Hang Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.
Performance: Snatch 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80%-90%.
Snatch Pull: 100% x 3 x 3
Post loads to comments.
Overhead Squat: 3 x 3
Jerks okay to get the bar overhead. Add 5-10 pounds to last week’s exposure.
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Accessory Work: Tabata Burpees
Post total reps to comments.
News and Notes
- PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym.
- HOLIDAY SCHEDULE UPDATES: All classes will run as normal, except open gym on Friday (7/3) will begin earlier, at 4pm (still running til 8pm), Saturday OG (7/4) is CANCELED, and Kids Club is CANCELED on Sunday (7/5).
- Happy birthday, Amy A.!
Still Want To Join the Next Level Weightlifting Club at CFSBK? Now You Can, Whenever You Want, and For However Long You Want!
Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include:
- Front Squat
- Back Squat (high bar)
- Push Press
- Snatch Pull
- Clean Pull
- Deadlift (Clean/Snatch style)
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Warm-up/Next Level Oly Yoga
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
Program Price Options:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:
+2x CF Add-on $100
+3x CF Add-on $150
$30 drop in (non-members), $25 drop-in (active members)
You may sign up WHENEVER YOU WANT.
*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
Learn even more about the Club and Coach Frank here.
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