CrossFit Iron Flag – Olympic Lifting

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Olympic Lifting

A.: Tall Clean (6×3)

Start with bar hanging at arms length in clean grip, light contact with the body. Fast pull under and into your receiving position. Technique Drill= Stay light

B.: Snatch Balance + Overhead Squat (3x(3+3))

Work to a moderate weight given your home weight selection. Focus on solid lockout and stability through the midline/core.

Accessory

C.: Metcon (No Measure)

Pause Squat Jump
5×5

Three count hold at bottom

D.: Hollow Rocks (4 x max effort without losing form )

E.: Supermans (4 x max reps with good form (10-15))

Hold arms and feet off ground, squeeze glutes. One rep is from laying flat to engaged position.

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Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
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Need to Call us? 630.696.9802

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class or $45/week! Please message us ahead of time to let us know you're coming.

Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us?
630.696.9802

 

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
 

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We are excited to meet you!