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Olympic Weightlifting 101 || November 10th

erica

CrossFit Austin and Austin Weightlifting are excited to begin the second session of our Olympic Weightlifting 101 course! We are proud to offer a program that will help beginners dig deeper into the world of Olympic Weightlifting. We’re offering this 6 week course as an introduction to the Olympic lifts in an effort to better prepare our new folks for the next step in their training, whether that is CrossFit group classes or our Group Olympic Weightlifting classes.

When: Tuesdays at 5:30 pm & Saturdays at 9:00 am – First session begins November 10th!
Cost: $60

REGISTER HERE 

Olympic Weightlifting 101:

Weightlifting 101 is designed to teach beginners proper form and technique of the Olympic lifts, The Snatch and The Clean & Jerk. We will break it down to the basics and take time to analyze and correct form so that you can perform these lifts safely and efficiently. Through a series of progressions over the 6 week period, our goal is to have you lifting confidently as you transition into the next step of your training whether it be CrossFit group classes or our next level of Olympic Weightlifting classes.

 

6 Weeks || 12 Sessions
The Weightlifting 101 class will meet 2x/week on Tuesdays at 5:30 pm and Saturdays at 9:00 am.

 

1 Coach || 8 Athletes
This course is limited to 8 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

To see a schedule of our upcoming courses click here.

To learn more about the coaches teaching Weightlifting 101 click here.

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WOD 10/27

A. 24:00 EMOM
Min 1: 3 Back Squat @ 75%
Min 2: 8 Burpees
Min 3: Rest
Min 4: Rest

B. 4 Rounds
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
Rest 2:00
*time / Round recorded
*2:00 Cap / Rounds

“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston

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WOD 10/26

“Helen”

3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
*time recorded

“Don’t watch the clock; do what it does. Keep going.” –Sam Levenson

 

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WOD 10/24

Two Person Team

4 Rounds
12 TTB
12 STO @ 95/65
12 Box Jumps
*teammates split the work however they see fit
*time recorded

15:00 Cap

rest 5:00 (+remainder of time cap)

3 Rounds
10 Ground to Overhead @ 95/65
200 M Shuttle (50 M x4)
*teammates alternate each round and each complete 3 rounds
*time recorded
15:00 Cap

The Prep starts Monday! Discounted for New Member November! 
REGISTER HERE

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WOD 10/22

A. 4 Rounds for time
18 Wall Balls @ 20/14
15 Russian Swings @ 24K/16K
12 Pull-ups

“What would life be if we had no courage to attempt anything?” –Vincent Van Gogh

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WOD 10/21

A. 18:00 E202

Set 1-3: 3 Squat Clean + 1 Power Jerk
Set 4-6: 2 Squat Clean + 1 Power Jerk
Set 7-9: 1 Squat Clean + 1 Split Jerk
*By feel

B. 6:00 E202
Clean DLs x3x3

C. Build to a heavy Back Squat in 15:00

“It is health that is real wealth and not pieces of gold and silver.” –Mahatma Gandhi

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WOD 10/20

A. For time:

12 Thrusters @ 135/95
12 Burpees Over the Barbell
12 Squat Clean Thrusters @ 135/95
12 Burpees Over the Barbell
12 Ground to Overhead @ 135/95
12 Burpees Over the Barbell
*time recorded

B. 3 Rounds for Quality
8 Banded Good Mornings
:60 Rest
8/leg Lateral Box Step-Ups w/ KBs or DBs
:60 Rest

“Nobody who ever gave his best regretted it.” –George Halas

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WOD 10/19

A. 10:00 E202
Push Press  x5x5 by feel

B. 4 Rounds
:30 CTB Pull-ups
:30 Rest
:30 Burpees
:30 Rest
:30 Box Jump Step-down
:30 Rest

*Goal is to hit a consistent number each set.
*Total reps / exercise recorded  

“We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.” –Sheryl Sandberg

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