Oly Work FYI


It’s A LOT!

First thing’s first. We know it’s a lot to get done in a relatively short amount of time. It’s intentional for a few reasons. For some people who get here a little early and are already diligent warming up, they can get into things a little quicker. For others who sometimes want a little extra work after the met-con, they might save some of the strength work for after they’ve recovered. Some may be able to get it all done at slightly lesser than maximal weights and that’s okay too. The idea is to get a lot of reps under the bar and to get much more comfortable with the lifts as well as increasing loads.

Rep Schemes and Weight

While we normally want you to approach a 5 x 2 as 5 sets of the same heavy weight, that is not necessarily the case with the current Olympic lifting work. There are a few reasons for this. Because of the volume of sets and reps each day, we realize it might take a set or two beyond warm-up sets to figure out what your target weight may be or just how much you can push it. The way to approach this Oly work is 5 heavy sets – they may not all be at the same weight. For example, if your target for 7 sets of 1 rep clean & jerk is around 155, then you may do the first 2 sets at 135, the next 2 sets at 145, the next set or two at 155, and perhaps finish the last set or two at 160 or more if things are feeling good. The main idea is that all the sets are within 10-20% of your maximal weight for a set, and you don’t have to think of a weight jump as a reason to start the work over on a particular lift.


If you have questions, don’t hesitate to ask a coach. They are eager to help and they don’t know what you’re thinking unless you tell them. If you think of something when you’re not in a class and don’t want to forget, or simply feel more comfortable asking in private, don’t hesitate to send me an email.

Workout of the Day 8/1/2017 – Tuesday


A. Strength
Back Squat 20

Goal is to start with 60% of your 1RM for 20 reps the first time you do this, and increase the weight by 2.5-5 lbs each time until you can no longer successfully complete 20 reps at that weight. The bar can not be re-racked and rests at the top should be limited to 5-8 seconds max.

B. Met-Con
For Time:
800m Run, then…
2 Rounds:
15 KB Swings (1.5 pd/1 pd)
15 Box Jumps Overs (24″/20″)

CrossFit Lite

A. Met-Con
3 Rounds – AMRAP 7:
20 Wall Balls (16#/12#)
20 Sit-Ups

Rest 3 minutes between AMRAPs. Start over each time. Score reps for each AMRAP and total reps.

CrossFit 101

Thruster 5 x 5

4 Rounds:
1 Min. – Thrusters
1 Min. – KB Swings
1 Min. – Rest