CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, February 21st. Classes will meet Wednesday evenings at 5:30pm and Saturday mornings at 10:00am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. The course consists of 5 weeks of dedicated lifting with classes twice per week. In-depth instruction/coaching on both the Snatch and Clean & Jerk will be given. Walt N. is the primary instructor. The cost will be $175. A sign-up sheet is in the lobby. Please pay Walt or Thomas to reserve your spot.

Emily M. setting up for a snatch on Saturday at the 2015 Wilmington Open.
Emily M. setting up for a snatch this past Saturday at the 2015 Wilmington Open.


Bench Press – work up to heavy triple
then 2 sets up max reps at 80%


KB Swing 24/16
Hand Stand Push Up

Wilmington Weightlifting Club:

3 Position Snatch (Power, Knee, Floor): 65% x 5
3 position Clean (Power, Knee, Floor) + 1 Jerk: 65% x 5

Front Squat: 80% x 4 x 4
Shoulder press: 80% x 4 x 4

5 Rounds
Sled Drag 25/50
10 Push ups
Rest 1 minute