“Oly Lifting Class…”

Posted: March 21, 2016 in Uncategorized

The 8AM Olympic Lifting Class Is INVITE ONLY!!!

It’s A Privilege…

It’s Not “CrossFit”…

It’s OLYMPIC LIFTING…

For Those That Are Invited Into The Oly Lifting Class… We Expect Some Certain Things Out Of You…

Consistency…

3 Strikes & Your Our Out!!!

We Understand That Sometimes Work Or School Can Get In The Way… Ok…

But Going Out Drinking Friday Night Or Just Being Lazy & Not Waking Up… That’s Not Going To Fly With Me & You Can Sure As Hell Believe That’s Not Gonna Fly With Coach Ivan!!!

Show Up Early Enough To Put On Your RehBands… Put On Your Oly Shoes… Tape Up Your Thumbs… Perform A 500 Meter Row… Perform “JunkYard Dawg”… Grab Your Barbell & Collars…

And… @ 8:00AM… You Should Be Standing By The WhiteBoard Waiting For Coach Ivan To Explain The WOD…

If Everyone Is On Time To The Oly Class… That Gives Me Plenty Of Time To Lift & Be Ready To Coach The GRID WOD @ 10AM With A Smart MetCon & Not Some Random BullS–T!!!

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 15 Mins To Perform 15 Power Cleans @ 75% Of Your 1RM… ALL Singles…

MetCon…

(Rx’d: M-155lbs/F-105lbs…)

For A Total Of 10 Complexes…

1 Complex Consists Of:

1 Deadlift + 1 Hang Power Clean + 1 “Shoulder To OverHead” 

Then…

10 Calorie Row

Then…

5 Of The Deadlift/Hang Power Clean/”STOH” Complex

Then…

5 Calorie Row

Then…

10 Of The Deadlift/Hang Power Clean/”STOH” Complex

Then…

10 Calorie Row… TIME!!!

3…2…1…GO!!!

Mando

priv*i*lege…

“A Special Right… Advantage… Or Immunity Granted Or Available Only To A Particular Person Or Group Of People…”

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