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My First CrossFit Weightlifting Clinic!

Last weekend I attended my 2nd CrossFit clinic.  The first was on pull-ups and double unders…two things I’m horrible at.  I learned a lot of tips to improve my skills, but I’m still a ways off from mastering them.  This time the clinic was on two olympic weightlifting moved…the Snatch and the Clean & Jerk.  FUN!

When I first started CrossFit I hated lifting weights.  The repetition was SO BORING!  What I didn’t realize was that I wasn’t challenging myself and once I started doing that, everything changed.  Now all I want to do is lift heavy things!  So when I heard there was a Ladies Only weightlifting clinic being held at my gym…I immediately signed up.

We started by going over the game plan for the day from our rad coaches Gina and Amanda.  We did a quick warm up and then moved right into the Snatch practice.         



This is a VERY challenging move.  You need to go from the ground to overhead in one explosive movement.  This is all while having your hands very wide on the bar, which (at least for me) isn’t the most comfortable position.  We went through numerous drills on positioning and ways to improve balance and posture in the lift.  Super helpful!   

In a full snatch, you land in an overhead squat position and then stand.  Here is a good breakdown of the movement:

My overhead squats are not the best as my hip mobility is lacking, but I’ve been able to get a few of these at a light weight.  During the clinic I focused mainly in Power Snatches, which is landing in a quarter squat position.  It’s not as techcnical, but allows you to get good practice with the lift.  




The coolest part of the day was that the coaches were able to film us using Coach’s Eye.  I have to say I was a bit weary about the recording at first, but after seeing that my technique wasn’t all that bad…it was awesome!  Here I am at 65 pounds:

Plus the app allows you to watch in slow motion, frame-by-frame, and use drawing tools to see how your body is aligned.  I think I need this!

We kept practicing and building.  I only got to 75 pounds which was my 1 rep max going in…plus it took me 3 tries to get it!  For some reason I have a mental block with this lift and fail when I go to drop under the bar.  I have a lot of practice here for sure. 

Next we moved onto the Clean & Jerk…one of my favorite moves.  For some reason, I always feel strong with this move and it’s always fun to throw around a lot of weight over head.  Remember when I did Barbells for Boobs??

Unlike the Snatch where you go from ground to overhead in one movement, the Clean & Jerk is two movements…the Clean and the Jerk.  Here’s another fun tutorial:

Again, in a full Clean you land in a squat position, but ultimately the end goal is to get the bar overhead, so Power Cleans work as well.  I prefer Power Cleans anyway because I lose my balance in with Squat Cleans…again, more work to be done there.  

We moved through the practice and drills fairly quickly with this movement, focusing most on the landing position of the Split Jerk.  This position can feel unstable if your legs aren’t wide enough and your balance is off.  Oh and look…here I am again.  This time with 85 pounds.

I built up to 95 pounds and was about to go for 100 but we ran out of time.  

We all sat and reviewed the videos to see where we could improve.  I got a great idea about what I’m doing well, what I need to work on and how to get there.  Super excited!  It was so helpful to get this individualized feedback plus have a lot of fun with some great women.  Like the first clinic it was full of laughs and jokes only the females understand 🙂

Have you ever tried weightlifting?

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6 Responses to My First CrossFit Weightlifting Clinic!

  1. Nice job!!! The snatch is my worst move (other than the deadlift I guess) and I feel your pain. 🙁 I LOVE Coach’s Eye! My friend told me about it and we’ve been trying to use it whenever we remember.
    Jenn recently posted…Weekly Recap, 3/17 – 3/23My Profile

    • It’s so hard because there is just so much going on! With snatches and cleans, I’m fine in the power position, but when I have to drop under the bar my brain just goes all haywire. Hopefully after enough practice, it will just click one day. 🙂

  2. Great post!! Only thing you left out was the very important Justin Timberlake is a God discussion to kick things off. Love lifting heavy things, hate putting said things over my head.

  3. I love lifting heavy things! Snatch is so stinking hard. I would love to do a clinic of some kind!! I’m thinking of focusing on powerlifting…

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