Our 6-week Weightlifting course will begin on Tuesday, April 19th. Please discuss with a coach class times and membership options during that time if you’re interested! Sign-up now! $120 for all 6 weeks.
CFPC – CFPC Weightlifting
Warm-up (No Measure)
*Mobilility work prior to class* (prepare for squats and shoulder mob.)
Snatch Barbell Warm-up
5 Down and finish (low hang to triple extension)
5 Elbows high and outside
5 Muscle snatch
5 Snatch balance
5 Overhead squat
5 Hang squat snatch
If you maxed your snatch and clean and jerk last week, work to a max power lift of both movements today.
A1: Snatch (15 min to work to a heavy single)
B1: Power Snatch (15 min to work to a heavy single)
A2: Clean and Jerk (15 min to work to a heavy single)
B2: Power Clean and Jerk (15 min to work to a heavy single)
Perform a clean received above parallel and execute a power jerk to overhead.
3: Front Squat
Either a) work to a heavy single in 12 minutes, or b) perform 3 reps AHAP every 2 minutes for 5 sets, depending on whether or not you attending yesterday’s CrossFit class