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

Strength

Every 2 minutes for 10 minutes (5 sets)

Back Squat (Follow chart below)

Set 1 – 5 reps @ 45-55%

Set 2 – 5 reps @ 55-65%

Set 3 – 3 reps @ 65-75%

Set 4 – 2 reps @ 75-85%

Set 5 – 2 reps @ 80-90%

Rest 2 minutes and continue

Back Squat (2x8-10 reps @ 75%-80%)

Every 2 minutes for 4 minutes (2 sets)

Metcon

Metcon (AMRAP - Reps)

8 min AMRAP

3 Power Cleans (185/135 lbs)

6 Burpee Box Jump-Overs (24″/20″)