CFR7 Olympic Weightlifting Class

15
Nov

CFR7 Olympic Weightlifting Class

CFR7 Olympic Weightlifting Class

We are very excited to announce that we will be holding an Olympic Weightlifting Class here at CFR7, led by Coach Kevin! This class will allow us to focus on olympic lifting — specifically snatches and clean and jerks, as well as significant accessory work to improve our lifts. Classes will be limited to 10 athletes.
All the details you need to know are below!


WHEN: Class will be held every other Saturday from 11:00 AM to 12:30 PM, starting January 8, 2022.

PRICE: Members can purchase either a 10 class-pack for $225, or 5 class-pack for $135 through Zen Planner or our website: https://crossfitroute7.sites.zenplanner.com/sign-up-now.cfm. Reserve in advance for the Saturday(s) you can attend! The class pack will be good for 12 months.

WHAT WILL A CLASS LOOK LIKE? Below is an example of both an outline of how a class will be run, as well as the type of programming you can expect.

EXAMPLE CLASS OUTLINE:

Warmup (5-10)
-Suggested warm-up will be provided

Snatch (25-30 min)
-Lifting Primer
-The main lifts/working sets

Clean and Jerk (25-30 min)
-Lifting Primer
-The main lifts/working sets

Finisher (15-20 min)
-Abs/team bonding, barbell cycling practice, and/or prehab

EXAMPLE CLASS PROGRAMMING

Snatch
-Explain Snatch portion/Demo movements
-Group Drills
-Muscle Snatch + Power Snatch + Snatch 4×1+1+1 (<60%)
-Snatch 6×2 (70-75%)

Clean and Jerk
-Explain Clean and Jerk portion/Demo movements 
-Group Drills
-Drop Jerk 3×5 35-45lbs/empty barbell
-Hang Clean + Jerk 6×1+2 (65-70%)

Finisher
EMOM 6 – 4 Touch and Go Squat Snatches (40-45%)
2-3 Rounds for Quality:
15 Banded Face Pulls
6-8 Ring Rows w/ 2s Pause at Top
10 Weighted Hollow Rocks + :10 Hollow Hold