Weightlifting

Midcoast CrossFit – Midcoast Barbell

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Clean Progressions Warm Up-Oly

-Power position to power clean

-Mid Knee to power clean

-Floor to power clean

-Floor to power clean plus front squat

-Full clean
Warm up with this sequence with the barbell; increase to a light weight.

Clean and Jerk Complex (OLY) (3-3-3-3-3)

1 Squat Clean and 2 Jerks
Build in weight focusing on proper form in the jerks.