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)
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.
Squat Clean (3-3-3-3-3)
Build to a heavy set of 3 reps. Bar can be dropped between reps and set up each time. Do not rush the reps, set up and focus on quality cleans each rep.
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.