Olympic lifting?

[Kamon]

I've recently reached my current physical goals, so I want to switch my focus to becoming better at Olympic lifts and just overall strength, not worried about show muscle

I've been doing a 5x5 for a few weeks now and have gotten back what strength I lost when preparing for the triathalons that I have been doing. Instead of switching to a 3x5 what would you guys suggest for an Olympic lifting kind of program?

 

[romaleos]

First and foremost when it comes to oly lifts: get a coach.

Next would be to progress properly into the positions. You shouldn't even practice the lifts until you can proficiently do the following:

1) a2g high bar squat 1.5x bw
2) ohs 50% bw with 3 sec pause in bottom
3) fs bw with 3 sec pause in bottom
4) know what a proper push jerk feels like or perform snatch balances well

Only then can you drill the lifts with a coach who knows wtf they're looking at. If they are anywhere decent, they would start you at the 2nd pull/hang. Bonus if you can find someone who teaches a catapulting style.

Rep scheme is the least of your problems. But if you insist, I suggest you adhere to Prelipin's table.

Good luck. As much as I enjoy crossfit, 99.9% of their coaches teach bad habits and get people hurt when it comes to Olympic lifts. I am a crossfit coach as well as S&C certified by NSCA.