Oly Class Off and Running

5 Rounds in Partners,
AMRAP 3 Minutes On, 3 Minutes Off:
Partner 1
3 DB Front Squats 45/30's
3 DB Hang Power Cleans
3 DB Hang Squat Cleans
Partner 2
Sled Push 50ft High Handles  (Dog Sled 180/Prowler 90)
Sled Push 50ft Low Handles


We had a good turn out for the first Oly session last night with about 14 people showing up to lift.  1st some warmup drills, then some light snatches, power clean and jerks, followed up with squats and push press.  Barbell Mania!!! 

This is a great oppritunity to come in and work on some of the hardest most technical stuff in CF.  If you can learn to snatch, you can do anything.

Comments

[brother mike]

That class looks like a blast and a great opportunity to work with a specialized coach who excels in her area.

Because of my schedule, I have to pick between the Oly and the Strength classes (I know, you guys all think I live at the box). I have decided to stick with the Strength class because I think right now that makes more sense for my long term athletic goals (note, it may not for your goals).

Yes, I need to work on snatch, but I think if you have paid attention to Justin's development over the last 6 months to a year his recent PRs (snatch of 235 or 240 and 300# power clean) have been based on strength gains. Obviously Justin's technique on the olympic lifts are more developed than most of us, but I think the message carries over well.

All of the new classes (gymnastics, strength, olympic and the rumored yoga class) give you a great opportunity to develop skills and areas within your crossfit lexicon. If you have the ability to get to all of them and can recover, go for it. If you have to budget your time take a look at your goals, think about where you want to develop and how you can make that happen. There is more than one way to get there and there are a ton of opportunities at the box to help.

[Justin Riley]

Bro mike, if we ever get the rumored yoga class going, that will be your bread and butter. Flexibility is your biggest challenge in O-lifting right now. Of course technique can always be better, but better positions would actually help that too. I would do a mixture of both classes if I was you, and honestly there will be quite a bit of overlap in the programs. I like O-lifting for flexibility improvement, especially the overhead squat. If you can overhead squat really well, then it's likely you have adequate flexibility for most anything we do here.