We just wrapped up another Olympic Weightlifting Course. The participants improved their technique and understanding of the lifts tremendously. Each lifter added quite a bit of weight to their own personal records on both the Snatch and Clean & Jerk.
There are two things CFW is known for… heavy, intense metcons and Olympic lifting. Every time we travel to a competition we hear “CFW put on a snatch clinic” or something to that affect. If you want to drastically improve your lifting technique, add weight to your lifts, and make your CrossFit workouts more efficient sign up for the upcoming course. It’s five weeks of dedicated lifting with classes twice per week and proven to improve your lifting and performance.
Below are pics, stats, and feedback from our last course…
Sara Clark (CFW Intern and soon to be CFW Instructor)
Snatch – beginning 73lbs / ending 88lbs
Clean & Jerk – beginning 113lbs /ending 120lbs
“I especially enjoyed the course because it sought to do more than just address technical aspects of the lifts. Additionally, Tony and Cody paid special attention to each of our particular imbalances, whether related to strength, flexibilty, or even confidence issues, and gave us specific work to do outside of classes… corrections are always very on point and well explained.” – Sara
Snatch: Increased 30 lbs to 185 lbs
Clean and jerk: Increased 30 lbs to 235lbs.
“I thought [the class] was f’ing awesome. I had four goals for the class and feel like I have met all of them. I wanted to snatch more than my body weight, I did it by 5 lbs. I wanted to clean and jerk 225, got that by 10 lbs. I wanted to be able to receive weight in the bottom position and work on my flexibility below parallel and am now able to get under the bar quicker and have more confidence with it. I also wanted to improve my technique which I have done significantly from where I was before.” – Taylor
Beginning snatch 1RM = 105 / End of course snatch = 113
Snatch before; #75, after – 93#
Clean and Jerk # 103, after 108#
“I learned so much about technique and my own personal limits… I absolutely loved every single class… it was never easy… I love a challenge… The course for me was well run… Tony, Cody, Tanner, and Dawn really looked at each of us and told us individually what we needed to work on and improve with each lift we performed… Thanks again for an awesome course!”
8 Deadlift (185/105)
Rest 30 seconds
8 Shoulder Press (95/45)
Rest 1 minute