Olympic lifting class.

Focus on the (squat) clean and jerk
followed by thirty for time.

Lessons learned

Saturday's Olympic lifting class focussed on the snatch balance. The movement requires the individual to drive themselves under the bar so that at the base of the movement we are in the overhead squat position. It's imperative that the bar is not push pressed from the back of the shoulders and that it should remain virtually static, as we rapidly pull ourselves beneath the bar. Push pressing was rewarded with burpees for the lifting partner.

Oly

Technique and cues on the Oly class-that is all

Grace-off

"Grace"
30 clean and jerks.
Grace is a wod that disobeys many of the rules in Olympic weightlifting, purists argue that a high rep oly lifting wod goes against the finesse of lifting. Seldom in training these lifts or teaching them would we reach these numbers, it's argued that form fails, bad habits are further engrained and they serve little purpose-however most olympic lifters specialise in working a very short duration of effort, yet in CrossFit we aim to train functional movements in a broad spectrum of durations. This as a result, produces a fitness that is broad, general and inclusive, specifically aiming to not specialise but aiming at a high level of multipupose functional fitness.

It should be noted though that saturday mornings are our specific oly lifting sessions-although we are going to add something else to that very soon :)

Grace was followed by two minutes of burpees.