Foundation’s Day #5: July 9, 2014.

By: ClintMaci Lowery Leave a Comment

Main – CrossFit

Foundation Day #5!! Almost there everyone, you all are doing amazing:) The last two days of Foundations will consist of learning the learning the fundamentals of the Olympic Weightlifting.

Wednesday, Day 1: Snatch.

Friday, Day 2: Clean & Jerk.

DROM: Dynamic Range of Motion (No Measure)

Burgener Warm-up (No Measure)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Foundation’s Day #5

Skill : Olympic Weightlifting: Part 1 – Snatch

The last two days of Foundations, we will be focusing on Olympic Weightlifting, which include the Snatch and the Clean & Jerk. These movements simultaneously demand and develop strength, power, speed, flexibility, coordination, agility, balance, and accuracy like no other
training modality. In the same sense requires an immense amount of flexibility, skill and focus.

These movements will take time to develop, but through progressions, good mechanics, improved mobility and hard work, you will safely, effectively and efficiently become proficient within these lifts. Don’t get frustrated, stay positive and focused on each repetition, it will come!!

Always striving for Virtuosity. Let’s do this!!

Athletes will be taught the Fundamentals of the Snatch:


In simple terms the snatch is jumping the barbell through a range of motion and receiving it in an overhead squat. If you can jump, well then you can snatch, no worries:)

Metcon (Time)

For Time:

* 400 Meter Row

* Power Snatch 30 reps. #95 / #135

* 400 Meter Row

Power Snatches will be scaled to each athlete’s abilities.

Remember: Mechanics, Consistency, then Intensity. You got this:)

Daily Thoughts

“The only real mistake is the one from which we learn nothing.”
― Henry Ford

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