Midcoast CrossFit – Oly
Front Rack Mobility-OLY (No Measure)
Squat Stretch in Rack
Elbow stretch in Rack
-Pass thru’s (can also be done laying on a bench)
Front Squat (5-5-5)
Build up in weight as you go through the sets.
Squat Clean (5-4-3-2-1)
Warm up into a weight that you can do for 5 consecutive lifts (not fast and not for time go for quality lifts), then go up in weight and do 4 consecutive, and so on until you reach a heavy single for the day.
You can continue to go up in weight on the 1 reps as long as you need to in order to work up to a heavy single for the day or you can stay at a challenging weight that focuses on form, speed, and/or squat depth, whichever you are working on.
***We did this a few weeks back and suggestion is to add weight from last time to your first set of 5. For example: If you started your 5 reps at 95# last week, start this week at 100#).
Some pointers to remember:
* Start position is straight back, chest out over the bar w/ hips slightly raised up, this will automatically bring the knees back a bit. Hamstrings should be loaded and tight. Look forward at the wall ahead.
*Hips and shoulders rise at same rate in first pull, arms hanging straight.
*Keep bar close to your body, knees come under, torso straightens (power position) getting ready for an explosive second pull, shoulders shrug up towards ears and body may tilt back slightly during this upward motion.
*Drop down into a full squat and catch the bar in shoulder rack position (same rack position as front squat rack) hands open letting the shoulders receive the bar.
Clean Pull (3-3-3)
Heavy set of 3 clean pulls in a row.
Focus is on:
-keep arms straight
-Keep bar close to your body
-shrug shoulders up to your ears.