What is Olympic Weightlifting?

Just like any of the classes here at CrossFit OTS3 this program's primary focus is the use of proper form and technique.

Olympic weightlifting, or officially Weightlifting is the style of weightlifting contested at the Olympic Games.

The events of weightlifting or lifts, test virtually all of the muscles in an athlete's body (including but not limited to, the legs, the back, the shoulders, the arms, the grip and the core) - more muscles than any other single sport. And because the lifts are performed more widely than any other strength and power testing events in the world with standardized rules, with no assistive equipment, the World and Olympic Champions in the sport of Weightlifting have earned the right to the title of the strongest men and women in the world.

The two competition lifts in order are the snatch and the clean and jerk. Each weightlifter receives three attempts in each, and the combined total of the highest two successful lifts determines the overall result within a bodyweight category.

What does a typical weightlifting class consist of?

Our Weightlifting Classes focus on the snatch and the clean and jerk, and supporting exercises.  During this class you will spend time refining these movements and supplementing them with strength and mobility/stability exercises.

Depending on your level of mastery of the movements these classes may be modified with personalized programing.

Each class is coached by our qualified USAW Sports Performance Coaches and CrossFit Olympic Lifting Coaches.

Is weightlifting safe?

Yes!  Various studies were done showing Olympic weightlifting to be the safest form of resistance training there is. One study assessed the injury potential and safety aspects of weightlifting movements and Olympic weightlifting proved to be the safest.  Clink on this link to learn more:  Is weightlifting is safe?

Can I do weightlifting?

Virtually all beginners will have to go through certain steps to learn the  lifts and related exercises, and those steps cannot be skipped.  On the other hand no two beginners are alike.   Apart from differences with respect to characteristics like gender and size, people also differ with respect to such crucial areas as health, sport specific health, conditioning level, prior experience with weight training, and flexibility.  Therefore, a structured pre-training assessment with regard to these characteristics will be performed by the coach on each athlete.  This will help us determine an appropriate entry point into weightlifting training for that particular athlete.

Contact Coach Jason to get started:  817-726-7808 or jason@crossfitots3.com

-Some content points Courtesy of USAW

Barbell Classes -  Keller's Barbell Academy

Power and Strength Program 

What is the Power and Strength Program?

Just like any of the classes here at CrossFit OTS3 this program's primary focus is the use of proper form and technique.

The Power and Strength Program is designed for any athlete who desires to develop pure power and strength through weightlifting.

This program makes use of the body's most basic movement patterns and barbell exercises that use all your body's muscle mass.  All exercises performed over the most effective range of motion, and focus on linear progression (increasing the load over a period of time), to force the adaptations necessary for increased strength and power.


Unlike other strength training programs you will find at other gyms, the Power and Strength program here at CrossFit OTS3 is designed around an eight-week cycle with supporting exercises, designed to make you stronger at the four primary lifts:  the squat, deadlift, overhead press, and power clean. These are the foundation lifts for building power and strength.  Our training methodology is a long-term process designed for getting stronger over time, and not a random collection of exercises that just make you hot, sweaty, sore, and confused.

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What does a typical Power and Strength class consist of?

The Power and Strength class will focus on the squat, deadlift, press, and clean. During the class you will have a Warm-up and Stretch, strength workout of the day, supporting exercises, and a cool down and stretch.

Each class is coached by our qualified USAW Coaches and CrossFit Coaches.

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Can I lift weights?

Virtually all beginners will have to go through certain steps to learn the  lifts and related exercises, and those steps cannot be skipped.  On the other hand no two beginners are alike.   Apart from differences with respect to characteristics like gender and size, people also differ with respect to such crucial areas as health, sport specific health, conditioning level, prior experience with weight training, and flexibility.  Therefore, a structured pre-training assessment with regard to these characteristics will be performed by the coach on each athlete.  This will help us determine an appropriate entry point into weightlifting training for that particular athlete.

Contact Coach Jason to get started:  817-726-7808 or jason@crossfitots3.com

-Some content points Courtesy of USAW

some content points Courtecy of Starting Strength by Mark Rippetoe

Olympic Weightlifting program