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!

CrossFit Wynwood - CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Teams Of Two

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

5 *Squat Snatches (115/80 lbs)

1 Rope Climb 15ft
One Athlete completes a full round, while the other rests.

*If Technique on squat snatches is not there yet, Power Snatches or DB/KB Snatches 5 ea. arm are acceptable.