At the start of a running clock, you have 2 minutes to perform:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches, as heavy as possible
Rest for the 4 minutes between the 2 minute mark and the 6 minute mark. If you finish the work before 2 minutes is up you have extra time to rest. Repeat for 5 rounds total. You can build throughout the workout or do sets across at the same load. Score total load moved on the Snatches. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post total load moved to comments.
Coach Frank watches as Stella dials in her Clean. Want to work on your Olympic lifting with a 5-time Nationals medalist? Our new afternoon cycle of Next Level Weightlifting Club started yesterday, but there’s still time to sign up. Read on for all the info!
Afternoon Next Level Weightlifting Cycle: Register Now!
Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
What do we offer?
- Small group training for optimal feedback and support
- Modified programming for individual needs
- 3-day weekly programing
- Online programming, chat, and video submission via True Coach
- Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
- Video delay replay devices for enhanced feedback
Dates and Pricing
Dates: January 23rd to March 20th
Days and Time: Wednesdays and Fridays from 12:00pm to 1:30pm
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 (400 lb) 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.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
Saturday: Going Away Party for Coach JB
As you may have heard, we are losing our beloved Coach JB to the West Coast. Here are the details:
Saturday, January 26th at 4pm
The Kings Beer Hall (St. Mark’s and 4th Ave.)
Come out to wish her well! We’ll have a formal farewell on the blog soon.
Yesterday’s Results Board: Muscle-Up Transitions | Deadlifts, Muscle-Ups
Find Balance in Training Breaking Muscle
Ask a Swole Woman: Am I Too Young to Lift Weights? Self