WOD

PSn (HB) 50/4 65/3 75/3 80/3 82.5/3, 3 75/3
OHSQ 50/5 60/4 70/3 75/3 70/3x2
Sn Starts (% of Sn) 80/6 90/5 100/5 90/5 100/5, 5
Sn PP 50/6 60/5 70/5 75/5x3 70/5

The sport of Olympic weightlifting is growing all around the country and the Front Range is no exception. In the last year we have seen several meets pop up out side of the OTC. Flatirons CrossFit is dedicated to promoting the sport and developing lifters. We have some really good coaches here and I encourage everyone to come in and take advantage of their skill and knowledge.

WOD

PSn (Bkn) 50/4 65/3 75/3 80/3 82.5/3, 3 75/3
Sn Bal 60/3 70/3 75/3 80/3x2
Sn Pull (% of Sn) 80/5 90/5 85/5 90/5, 5
SQ 50/8 60/6 70/5 75/5x3 70/5
RDL 50/8 60/6 70/5 75/5
ABS 80 reps

WOD

PSn (HB) 50/4 65/3 75/3 80/3 82.5/3, 3 75/3
OHSQ 50/5 60/4 70/3 75/3 70/3x2
Sn Starts (% of Sn) 80/6 90/5 100/5 90/5 100/5, 5
Sn PP 50/6 60/5 70/5 75/5x3 70/5

WOD

PCl 50/4 65/3 75/3x4
Cl Pull 60/6 70/5 80/5x3
SQ 50/8 60/6 70/5x4
PP 50/6 60/5 70/5x4
ABS 80 reps

The Weightlifting Clinic with Carissa Gump

WOD

PCl + F.Sq 50/4+4 65/3+3 75/2+1, 1+2, 2+2
Cl Pull (Bkn) 60/6 70/5 80/5x3
F.Sq 50/8 60/6 70/5x4
P.Split medium / 6, 5, 5

Don't forget about the lifting clinic Saturday with Carissa Gump. The clinic is from noon to 3pm. You can pay at the door and everyone is welcome to attend. The cost is $35. There will be four coaches so everyone is going to get lots of attention

WOD

PSn (Bkn) 50/4 65/3 75/3x3
Sn Bal 60/3 70/3 75/3x3
Sn Pull (pause @ Kn) 80/5x4
SQ 50/10 60/6 70/5x4
RDL 50/10 60/6 70/5x4
ABS 60 reps

Carissa was in training yesterday and she is very excited about Saturdays clinic. The price has been reduced to $35 for the 3 hour workshop and you can pay at the door. you don't want to miss this one!

WOD

PSn (HB) 50/3 60/3 70/3 75/3 80/3x2
OHSQ 50/5 60/4 70/3 75/3 70/3x2
Sn Starts (% of Sn) 80/6 90/5x4
Sn PP 50/6 60/5 70/5x4

CLINIC UPDATE:

This Saturdays clinic with 2008 Olympian Carissa Gump is now being offered at a discounted rate of $35 for the 3 hour clinic. I am personally going to be a participant at this clinic because if I'm not Lucinda is going to be snatching more then me, plus Carissa is really cool.

WOD

PCl+PJ 50/3+3 65/2+2 75/1+1 80/1+1 85/1+1 90/(1+1)x2
F.Sq+J 50/3+3 65/2+2 70/2+1 75/2+1 80/2+1 85/2+1 90/2+1
Inc DB heavy /4, 5, 4
Hypers 12,15,12,15
ABS 120 reps

WOD

Sn 50/4 65/3 75/2 80/2 85/2 90/2x2
Sn PJ 60/4 70/3 80/2 85/2 90/2
Sn RDL 70/5 90/4 100/3x3
P.Split heavy /4, 5, 5

Post to comments

Don't forget about the lifting clinic with 2008 Olympian Carrisa  Gump this Saturday from 12 to 3.

WOD

Cl (HB) 50/4 65/3 75/2 80/2 85/2 90/2x2
J Bal 50/4 65/3 75/2 80/2 85/2x3
Cl Pull 70/5 90/4 100/3 105/3 110/3x2
F.Sq 60/8 70/5 75/3 80/3 85/3 90/3 95/2