AMRAP 24 Minutes:
60 Calorie Row (or 40 Cal Bike)
60 Wall Balls 20/10, 14/9
60 Hang Power Cleans 135/95
60 Dumbbell Power Snatches, Alternating 50/35
With one partner working at a time and sharing the reps as desired, move through the workout chipper style. Aim to keep a steady pace throughout. If/when you complete the Dumbbell Power Snatches, return to the Row.
Post rounds, reps, Rx, and partner to comments.
Here’s our Olympic lifting coach Frank Murray Snatching 308 lb. Want to take a free class with Frank? Of course you do. Read on!
Free Next Level Weightlifting Club Classes!
Want to get better at Olympic lifting? We recently added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this coming week those afternoon classes are free!
NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. 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.
There’s no need to register beforehand for this Wednesday or Friday’s free classes. Just show up and get your Oly on!
About the Coach
Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Labor Day Schedule
We’ll be running on a modified schedule this Monday for Labor Day, but there will still be plenty of chances to get your fitness on! Here’s what you can expect: