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WOD 2/20/13 | | ION Strength & Conditioning
I couldn't find a good picture of a power snatch so I thought this would be better.

I couldn’t find a good picture of a power snatch so I thought this would be better.

There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift,
powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and
conditioning. The Olympic lifters are without a doubt the world’s strongest athletes.
These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of
training. The explosiveness that results from this training is of vital necessity to every sport.
Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the
body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart
force to another person or object as is commonly required in nearly all sports.

I’ve been going back over some of the old CrossFit Journal articles so that is why I have been using them a lot in the blog as of late. These following few paragraphs are about why we do Olympic lifts(Clean and jerk and snatch)

“In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such
forces from another moving body both safely and effectively.
Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed,
coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also
worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important
marker for cardiovascular fitness.
Sadly, the Olympic lifts are seldom seen in the commercial fitness community
because of their inherently complex and technical nature. CrossFit makes
them available to anyone with the patience and persistence to learn.”

If you can develop a certain amount of skill in these lifts you will be well on your way to the fitness you desire. So thats why we work the snatch and the clean and the jerk fairly often. Not just because I like to torture people.

A) Skill work- power snatch

B) Power snatch 1-1-1-1-1-1-1

C) 30-20-10
power snatch 115/75
push up

D) 100 hollow rocks