507 North York Street
Suite #6
Mechanicsburg Pa, 17055


Who is Weightlifting for?

Open to all members of CrossFit Pneuma. We have non-member options as well as options for student athletes of college and high school school ages.

What does our programming consist of?

This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.

Programming is focused on the needs of the group, along with necessary modifications for individual athletes, and varies weekly. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.

Sample Week #1 of a “Starter Program”:

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.


Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5


Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3


Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3


Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


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