Thursday 010710 – Clean


Above is a collection of photos of Casey Burgener performing the olympic lifts in the 2008 Olympic Trials.  This series shows very clearly the bar path in the Snatch, Clean, and Jerk.  Notice that the bar reaches a point when Casey fully extends his hips and doesn’t rise any further due to the absolutely massive amount of weight he’s lifting, and how he quickly pulls his body under the bar to catch it in the squat.  The same thing can be seen in the jerk, where he elevates the bar less then 12 inches and drops under it to catch it in the split position.  This transition, or the “third Pull” on the snatch and clean, along with fully extending the hips, are the hardest concepts for novice lifters to understand, and although very few people will ever master the lifts like Casey has we can all develop proficiency in them and greatly improve our athleticism by performing the lifts.

Clean 1-1-1-1-1-1-1, then:

As many rounds as you can do in 10 minutes of:

15 Dumbell hang-power-cleans
15 Double unders (sub 5 rope skips for each double under if you can’t do them)

Speaking of the olympic lifts, Teddy from Twin Town CrossFit wrote 5 reasons to do the olympic lifts yesterday.

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