Back Country CrossFit West (Coach Kyle)
0700 (6 of us)
Overhead Shrugs
Pendley Rows
Muscle Snatch
Power Snatch
Clean & Jerk
Weightlifting is a pretty cool at Back Country CrossFit. Basically there is a series of movements intended to allow an athlete to get some Oly reps in. The pace and cueing is highly athlete dependent. Among the 6 of us, I would say there was 1 advanced lifter, 3 intermediate lifters and 2 of us novices.
Overhead Shrug cues - Rotate shoulders, drive with scaps, head away from ears, butt back
Pendley Rows - These are rows from a dead stop on the floor and back should remain flat
Muscle Snatch cues - Pull bar up with the shoulders, fix barbell height and rotate elbows into pressing position, punch overhead and press head through shoulders
Power Snatch cues - Slide feet out after going weightless with arms straight. Get comfortable in the receiving position before standing up.
There were many more cues than that, but I do like the philosophy of getting reps in and having a watchful coach offer improvements. The goal is not to have your lifts look like a particular ideal, but instead to use the competitive sport of weightlifting to move better. That could be based on limb length and geometry, mobility or technique development. The needs of the health oriented CrossFitter differ from an Olympian only in degree, not type.
I would definitely enjoy coming in more often. The absence of intensity was a really nice change of pace.
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