A. 10-15 minutes of Kip Pull-up practice
then…
20 Kip Pull-ups in as few sets as possible
B. Fight Gone Bad Style
3 Round
1:00 Rowing for Cals
1:00 Ball Slams
1:00 Double Unders
1:00 Box Jump Step Down 24/20
1:00 Rest
*total reps recorded
“The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.” –Ashley Montagu
CrossFit Austin and Austin Weightlifting would like to introduce to you our new Olympic Weightlifting 101 course! We are excited to begin a program that will help beginners dig deeper into the world of Olympic Weightlifting. We’re offering 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 September 1st!
Cost: $60
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.
A. 2 RM OVHD Squat
B. 9:00 AMRAP
9 Wall Ball Shots
9 Back Rack Lunges / Leg @ 95 / 65
200 M Run
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” –John Quincy Adams
A. 10:00 EMOM
1 Hip Snatch
B. Teams of 2-3
35 Power Snatches @ 135 / 95 lbs (or appx 60% of snatch)
70 Box Jump-Overs @ 24″/20″
100 Pull-Ups
Team SuperFit Austin || October 10, 2015 || Details Here
A.In 15:00
Back Squats x8-10 x3 @ appx. 65-70%
B. 12:00 AMRAP
3 Strict Pull-ups
10/arm Standing SA Strict DB or KB Press
20 Wall Balls @ 20/14
*round + reps recorded
These babies are going to print at noon! If you want to get your hands on one and haven’t placed your pre-order do it quick!
Comment on the post HERE with what you’d like and your size.
A. Practice “touch and go” technique
B. “DT”
5 Rounds
12 DL @ 155 / 110
9 Hang PC @ 155 /110
6 Push Jerk @ 155 /110
Get your pre-order for our new shirts placed by Friday morning folks! >>> Pre-Order Here
“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” –William Barclay
A. Sotts Press x3x3 by feel
B. In 10:00
Hip Snatch + Hang Snatch x2+1×5
C. In 10:00
Snatch x2x5 @ 70-75%
D. In 15:00
Bench Press x15x3
“You can do anything as long as you have the passion, the drive, the focus, and the support.” –Sabrina Bryan
A. 10-15 minutes of Wall Ball practice
B. 40-30-20
Wall Balls @ 20 /14
Power Clean @ 75 / 55
Push Press @ 75 / 55
Step-ups (total) @ 24 / 20
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
A. 15-20 minutes of DU practice
B. 4 Rounds
Run 400 Meters
50 Double-Unders
25 Kettlebell Swings @ 24K, 16
*time recorded
“Set your goals high, and don’t stop till you get there.” –Bo Jackson
3 Person Teams
75 Back Squats @ 135 / 95
50 Burpees
25 STO @ 135 / 95
75 Front Squats @ 95 / 65
50 Burpees
25 STO @ 95 / 65
75 OVHD Squats @ 65 / 45
50 Burpees
25 STO @ 135 / 95
*Team Time recorded
Scaled
4+ Person Teams
Mens Weights: 95/65/45
Women’s Weights: 65/45/35
10:00 am – Free Community WOD!
