Olympic Weightlifting is important to general fitness, and athletic development and is a safe and time efficient way to develop the core skills.

Our Olympic Weightlifting classes consists of:

- Dynamic warm-up, and flexibility
- Skill-Transfer and Skill-Development

Whether you’re training for a competition, new to the lifts, developing your athletic capacity for another sport, or just enjoy the feeling of moving something heavy over-head, this class is for you!

This class focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.

The Redrum Barbell Club meets Saturdays 11AM-1PM.  In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

PREREQUISITES:

Must be CrossFitting for a minimum of 3 months with demonstrated minimum mobility/flexibility standards (will be assessed during your first session).
Weightlifting shoes are not required, but are highly encouraged.
There will be a movement screening prior to any individual participating in the Barbell Club. This will ensure each athlete has the minimum mobility necessary to get into the proper positions. If an athlete does not meet these minimum requirements, they will be assigned corrective exercises and asked to return in a few weeks when their mobility has improved.
UPCOMING EVENTS:
Frederick Open – 23 August
NoVa Open – 1 November
American Open – 12-15 December
Contact us at CFIbarbell@crossfitimpavidus.com if you are interested in competing in one of these events.

Weightlifting WOD 4.19.14

Coach Nate : April 17, 2014 5:00 pm : Olympic Lifting

Hang Muscle Snatch – 5 reps x 3 sets (heaviest set possible)
Power Snatch – 75% x 3 x 5
Snatch Push Press + OHS – 75% (of sn) x 5+1 x 5
Back Squat – 80% x 6 x 5

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Weightlifting WOD 4.12.14

Coach Nate : April 10, 2014 5:00 pm : Olympic Lifting

Clean Grip Deadlift (to knee) – 65% (of clean) x 3 reps x 3 sets
Clean & Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
Clean Pull – 95% (of clean) x 3 x 4
Front Squat – 75% x 4 x 5

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Weightlifting WOD 4.5.14

Coach Nate : April 3, 2014 5:00 pm : Olympic Lifting

Clean Grip Deadlift (to knee) – 60% x 3 reps x 3 sets
Power Clean – 75% x 3 x 5
Power Jerk (% of split jerk) – 65% x 3 x 5
Back Squat – 80% x 5 x 5
Push Press – 75% x 5 x 5

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Weightlifting WOD 3.29.14

Coach Nate : March 27, 2014 5:00 pm : Olympic Lifting

Snatch Grip Deadlift (to knees) – 60% 3 reps x 3 sets
Snatch – 60%x3, 65%x3, 70%x3, 75%x 3 reps x 3 sets
Snatch Pull – 95% (of sn) x 3 reps x 4 sets
Back Squat – 75% x 6 x 5
SLDL – 3 x 5

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Weightlifting WOD 3.22.14

Coach Nate : March 20, 2014 5:00 pm : Olympic Lifting

Snatch – 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
Clean & Jerk – 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
Back Squat – 75% x 3 x 5
Good Morning – 3×5
Press – 3 x 8

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