Our Olympic Lifting class offers a new and dynamic workout that develops strength and power as well as total body strength. Our highly qualified Strength and Conditioning coaches from the University of Miami bring a new model of performance training that will have you lifting heavier, faster, and becoming more explosive. Focusing on Olympic Lifts: Cleans, Snatches, and Jerks, while emphasizing compound lifting: Squats, Dead Lifts, and Upper Body Barbell movements. These lifts combined with accessory lifts will develop you further as an athlete guaranteed!


Main - CrossFit

Warm-up

3min of Double Unders

then

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

4 X 0:30/30

Weightlifting

Power Clean and Jerk (Build to a tough in 12mins)

Metcon

Metcon (Weight)

Tempo Isabel

This is “Isabel” done to a tempo pace.

You will perform 1 rep every 0:30 on the 0:30 until you complete all 30 reps, or, until you miss a rep. If you miss a rep, you are done with the WOD. You will then finish the remaining rounds by doing 5 Burpees every 0:30 on the 0:30.