Olympic Weightlifting Skill Work
Snatch
Snatch Deadlift to Above the Knee, High Hang and into Jump Shrug X 3
From Pull Boxes- Jump Shrugs, Power Snatches and OverHead Squat X 3
Snatch Push Press X 3
All three stations are to be completed 3 times.
Clean and Jerk
Clean Deadlift to Above the Knee, High Hang and into Jump Shrug X 3
From Pull Boxes- Jump Shrugs, Power Cleans and Squat Cleans X 3
Split Jerk Balance X 3
All three stations are to be completed twice.
In between the Snatch and the Clean & Jerk Stations do 25 GHD Sit-Ups
There is no time element for this WOD as this is a skill based workout.
Watch the videos to go over the movements you will be doing. You will add weight, only when your movements are very close to perfect. There is no need to increase the load if execution of the skill movement is not done as prescribed. We are trying to achieve a specific pattern of movement that should not be compromised by a desire to go for max load. After the skill work is done, you may put the bar on the floor and go for max loads.
Paul, great session this morning! As much as I love turnin & burnin wods this was awesome stuff. Understanding the finer points of efficient movement is so critical. I loved it. Great stuff man.
Keenan looks like he might be able to move a little weight around. I think Phil better be looking over his shoulder.
Thanks Dave. We had a great turn out at all the classes. Everyone feels that there was some good value in the skill workout. Hopefully, we’ll get a good turn out for all the Oly classes. And as a result, we’ll start to see those numbers on the whiteboard go up. I’m hoping that will lead to even another mid-week class.
Despite working specifically on technique I still broke a pretty good sweat. It’s either a testament to the effectiveness of the Olympic lifts or an indicator of my poor form 😉
I had my eye on Keenan. I’m going to have to upgrade to eating two cup-o-noodles at lunch if I want to retain my title as strongest man in east county!
Courtney– You are an incredible athlete. Your natural athletism and desire to learn make watching you perform a pleasure. We are glad to have you included in our CFEC family. Good job tonight on you 110# clean and Jerk. It was her first attempt at this movement, everyone. 150# is just around the corner!
I agree with you Paul, Courtney is scary good with a bucket of talent. Keep up the good work Court. Phil you may want to mix some Hammer Amino Acid products in with your Cup o noodles. Lisa can order them for you.
Hoolia, great yoga class! I know it’s going to help my flexibility and balance a ton. The rest of you serious crossfitters really need to check it out.
Only, can I change my seat next class?? The boys at the back of the class kept disturbing me and calling me teacher’s pet. By the way, I cleaned the chalk board after class and left an apple on your desk.
Awwww, Newman. You know I appreciate that, but since you were in school, things have changed…. apples have given way to Starbucks gift cards. Just a little reminder for next time. ~wink~
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