Crudo FC Olympic Lifting Class

Tues/Thurs Programming Week 3

- Hang sn**ch singles build to 75%
- Clean & jerk singles build to 75%
- **Sn**ch pull 3x3 @ 85%
- Front squat 3x8 @ 70%
- 3 rounds no rest:
- 10 split squats/10 drop set each leg 5 # increase from last week
- 10 strict pull ups
- 25 toes to pole
** Time permitting

Tuesday/Thursday Programming Week 2

- Sn**ch balance 10 x 2 building slowly
- Jerk 10 x 2 building slowly
- Sn**ch deadlift 4 x 5 @ 50% of max deadlift
- Pause Front squat 5 x 3 @ 75%
- 3 rounds
- 10 box side step ups each leg w/ dumbbell
- 20 plate sit ups

Programming for Saturday June 13th:

- Hang sn**ch high pull + hang power sn**ch (8 Sets) (stay light enough to keep perfect form)
- Hang clean 10 x 3 building slow
- Clean Pull: 6 sets of 2 reps @ 50%
- Back Squat: 4 x 6-8 @ 70-73-75-70
- 3 rounds
- Strict pull ups: max reps
- Bulgarian split squats w/dumbbell 50/35: 10 reps per leg + 10 reps drop set

Programming for 6/9

• 3-position sn**ch (floor, knee, mid-thigh) - 65% x 5 sets
• 3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
• 2 power jerk + 1 split jerk - 65% x 5 sets
• Front squat - 85% x 3 x 3
3 sets; no rest:
Strict Pull-ups x max reps
Plate Twists x 12 each side

Hey everyone! Welcome to the Oly Class page. We are going to use this as a place to do additional learning outside of our class hours, and this will be where you can see the programming for each week.

Weightlifting is a highly technical sport. While we are not weightlifters, we are focusing on these movements to develop better technique which will make us more efficient CrossFitters.

Since these lifts are so technical, I’m going to be posting videos for you to watch that go over the lifts we’ll be doing in class that week, as well as examples of lifters with great form. Watching the proper technique is a great way to help you see what you should be aiming for and identify areas you need to work on. I want you to watch these before class each week!

I also want to stress that this course will be HEAVILY focused on technique. Form should NEVER be sacrificed for weight or speed here. I realize this is different than CrossFit, and often times we sacrifice form for speed or weight, but that’s not going to fly here in this class. We will be aiming for close to perfect lifts every lift and holding ourselves to this higher standard so we can build that solid foundation and the muscle memory for correct form.

In addition to the major lifts, we will also have accessory work. It is imperative that you complete the accessory work each week. Weightlifting requires both a strong core and posterior chain, and we will be working on developing these over the next six weeks as well.

Since we will have more time Saturday mornings and the classes will be bigger, this session will have a lot of squatting and heavy lifting, like clean and sn**ch pulls. Come ready to lift heavy!

If you have any questions reach out to me or post here in the group!