CrossFit Olympic Lifting Certification:
This was a 2-day Oly lifting cert held at Rainier CrossFit in Puyallup. The first day was all about the "Burgener Warm Up" & the Snatch. We focused on jumping & landing position, grip, jump/shrug, & elbows high. Important positions included are: high hang, "pockets", mid thigh, below knee & ground or shin. Exercises include: power shrug, power shrug + elbows high, muscle snatch, muscle snatch + land, overhead squat, pressing snatch balance, heaving snatch balance & snatch balance. At the end of the day we added some weight & went heavy. I warmed up with a bar then with 95#. I ended up doing full snatches with 135/145/155#.
Day 2 was about the clean, "If you can snatch, you can clean." We reviewed on the Burgener warm up with the snatch & replaced it with the clean. We added the jerks working on our landing positions lunge stance. Putting these together to work on the split jump & then split jerk. At the end of the day I did heavy clean & jerks with 95/135/155/185#.
Overall felt good about the 2 day cert, I felt like I got a better understanding of the Burgener Method & now can do full cleans, snatches, & clean & jerks. My goals for the near future would
be to hit a 315# Front Squat, 250# Overhead Squat, 275# Clean & Jerk and a 225# Snatch.
No comments:
Post a Comment