It is Olympic Lifting week at CrossFit Scottsdale. Each class this will focus on the fundamentals, technique, and progress of the clean, jerk, and snatch. If you have been training at CrossFit Scottsdale for a few months you should have a pair of Chuck Taylor’s or similar flats that will help you maintain flat feet and help you drop under the bar. For those of you who have Oly shoes please lift on the platforms. Memorize, practice, and repeat the Burgener Warm Up and skill transfer exercises and do not go up in weight if your not confident or efficient at each lift.
Warm Up
400 Meter Run
Technique
Burgener Warm Up: Clean
1-3 dip….up
4-6 elbows high & outside
7-9 power clean
10-12 front squat
13-15 push press
16-18 push jerk
19-21 split jerk
1x w/ PVC
1x w/ weighted PVC
1x w/ barbell
Strength
Power clean 5,5,5,5,5
Workout of the Day
3 rounds of Chief:
3 min amrap 1 minute break
3x power cleans
6x push ups
9x air squats
x3 rounds
