Build up to a heavy 10 on the Back Squat. Use spotters, but the goal is no failing. Suggested starting weight is about 60% then go by feel from there. When heavy enough, on longer sets like this, you won’t simply bounce from one rep to the next all the way through. Take your time and get set at the top for each one. Stay tight and work on controlling your breathing.
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15 Power Snatches 95/65
30 Calorie Row
15 Power Snatches 95/65
Scale the Toes-to-Bars as needed to Hanging Leg or Knee Raises. The Snatch weight is meant to be light enough to go unbroken on the fast end, with no more than 3 sets on the slow end. Don’t sandbag the row!
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Coach Ro on the podium at the 2016 National Masters Weightlifting Championship. We’re proud of you, Ro!
Next Level Weightlifting Club at CrossFit South Brooklyn
Want to get better at Olympic lifting? Next Level Weightlifting Club at CFSBK offers Olympic lifting, strength training, and mobility all in one. Weightlifting classes are held in two-hour windows and taught by Coach Frank Murray, one of the best weighlifters in the country. While there is a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved receive the week’s programming. which they can either do during the training session or on their own during Open Gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via e-mail and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Next Level Weightlifting Club has been running at CFSBK for several months with great success. Frank recently answered some frequently asked questions about the program. Enjoy!
Do I need a lot of experience to participate in Next Level Weightlifting Club?
NLWC is for all levels. In fact, we encourage beginners to join! The sooner you start, the better foundation we can build. If you spend too much time trying to teach yourself or waiting until you’re “good,” it will be harded to break bad habits. So, the sooner you join the better!
Why should I join NLWC?
The Olympic lifts are among the most practiced exercises in CrossFit and are some of the most technically challenging movements. Learning how to lift properly will improve overall coordination, build strength and flexibility, and reduce your chance of injury. The Olympic lifts are also full-body movements with high transferability to other CrossFit skills. Look at athletes such as Matt Fraser. With only a background in weightlifting, he was able to become a top CrossFit athlete within a year!
I don’t want to stop CrossFitting. Can I do both?
Yes! In fact, we created the program just for that reason! CrossFit and weightlifting should be done in conjunction. That is, CrossFitters should always be practicing the Olympic lifts (with greater or lesser degrees of frequency, depending on training goals, of course).
Is this program just for weighlifting, or would I do strength training as well?
In short, YES, we do a lot of strength training! Olympic weightlifters are the strongest athletes on the planet, and while their technique, speed, and flexibility are tremendous, it’s their strength that separates them from other athletes! We can teach you proper technique. but without additional emphasis on strength training, it would be possible to reach your full potential. That’s why we incorporate exercises such as Back Squats, Front Squats, Presses, Snatch Pulls, and Clean Pulls into the program. Our goal is to make you as strong and as technically proficient as possible.
What are the pricing options? What if I can’t be there on a regular basis?
We offer 2 classes per week, which last 2 hours per class. Classes meet on Monday and Wednesday nights from 7 to 9pm. Our recurring monthly membership rate is $150. That option gets you access to our weekly programming and to me as your coach!
If you can’t make those times on a regular basis, we also have 10-class punch card ($250) and drop-in ($30) options! Finally, if you want to keep CrossFitting at CFSBK, you can add 2 group classes/Open Gym sessions a week (8 classes total) for an additional $100 a month!
If I can’t make it regularly, is it really worth it?
Absolutely! Even if you only drop in occasionally, I can give you important feedback that you can take away and work on outside of NLWC. In just one class, we can identify what aspects of your lifting need work and how best to improve.
What if I can’t make it on time or can’t stay for the entire class?
Not a problem. NLWC is an Open Gym-style class. The idea has always beenthat members could do just that: come in when they can and work on the lifts they want to work on while being coached. You can show up at anytime and leave at anytime. Also, we’ve tweaked the schedule a bit: Classes now run from 7 to 9pm!
Can I follow a different program but still get feedback on my form?
As long as the program is safe and you’re practicing Olympic lifts, that’s fine!
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