Olympic Lifting Clinic with Coach Josh: Only 30 Spots!

CrossFit 808's Olympic Lifting Clinic with Coach Josh!

Above: As you all know, Coach Josh is one of the best when it comes to coaching and drilling Olympic Lifts!  He has his CrossFit Olympic Lifting Certification and has competed in 2 USA-W Opens in the past year.  So, since many of you have asked about improving your Olympic Lifts, we're offering a 3-day Olympic Lifting Clinic.  You may not get to see him sport his sexy singlet, but you will definitely get better at Snatching! 

Purpose: To extend further in-depth analysis and practice of the olympic lifts in order to better the membership's knowledge, confidence, and proficiency.  The clinic will be 3-days long with 2 hour session on each day.  There will be a Saturday group and a Sunday group with only 15 athletes per group (we will start a wait list after the first 30 spots are filled).  Each of the three, two-hour sessions will be devoted to learning the Snatch and Clean & Jerk. The lifts, skills and techniques will be practiced through the use of PVC.  The final session will be the opportunity to apply the techniques learned for a PR!

When: The Saturday group will meet on August 27th, September 3rd & September 10th from 11am - 1pm and The Sunday group will meet on August 28th, September 4th & September 11th from 10am - Noon.

Cost: $25 per person (cash only please).  You can sign-up with me on Monday at class, just let me know which day you'd like to attend the Saturdays or the Sundays!  Remember only 15 athletes per class, so don't miss out on grabbing PRs in your Oly Lifts with Coach Josh!

Day 1 - August 27th & 28th:

PART I

1. Introduction to the Lifts

    a. Snatch

    b. Clean and Jerk

2. Positioning and Flexibility

    a. The Basic Squat, Front Squat, and Overhead Squat

    b. The Shoulders, Hips and Back

    c. The Wrist, Feet and Ankles

PART II

1. Snatch Fundamentals

    a. Grip, Stance, Feet

2. Snatch Positions (Second and Third Pull)

    a. Mid-thigh

    b. Pockets

    c. Triple-Extension

    d. Receiving

3. Mid-hang Snatch

    a. Mid-thigh to pockets

    b. Pockets to the scoop (double-knee bend)

    c. The Scoop to extension

    d. Extension into the receiving position and recovery.

Day 2 - September 3rd & 4th:

PART I

1. Snatching from the ground (first pull)

    a. Mid-shin to mid-thigh

    b. Mid-shin to pockets

    c. Full Snatch

2. Transition to the Clean

    a. Grip, Feet, Stance

    b. Receiving position

3. Mid-hang Clean

    a. Mid-thigh to receiving in power position

    b. Full Clean

PART II

1. Review of the Snatch

2. Review of the Clean

3. Introduction to the Jerk

    a. Fundamentals (Press, Push Press, Push Jerk)

    b. Grip, Stance, Feet

    c. Dip & Drive

    d. Dip, then Drive up & under

4. The Split Jerk

    a. Finding your lead foot

    b. Foot positioning

    c. Split Jerk drills

Day 3 - September 10th & 11th:

1. Olympic Lifting Safety

    a. Protocol

    b. Missing

    c. Guidelines

2. Lift Heavy Weights

    a. Snatch 

    b. Clean and Jerk