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June 13, 2016

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Jun

June 13, 2016

Lifting Terminology 

During barbell warm-ups and lifting portions of class, some of you are confused about two similar terms: power position and power clean (or power snatch).

The power position is the point during the snatch or clean where the lifter’s torso is erect, knees slightly bent, feet flat and the bar is in contact with the top of the thighs. See below.

power-position-582x319

It is always the goal and intention to get the bar to the power position before driving through the heels to extend the hips, knees and ankles before receiving the bar.

When we lead the barbell warm-ups, we always begin with the power position and work from the top-down (from power position to above knee, to below knee). This helps to reinforce the power position and optimal bar path.

Now…the power clean and power snatch do not initiate at the power position. They begin with the barbell on the floor. They are termed “power” clean or snatch because the bar is received above parallel instead of in a full squat. In the latter, the lift is called a full clean or full snatch. Examples of a power clean and a full clean are shown below.

150216-alyssaPowerCn  2014-09-02-rackPositions

The only time a lift will begin at the power position is if we expressly state “high hang” or “from the power position.” So…

Power Clean = start on floor, catch above parallel
High Hang Full Snatch = start at the power position, catch in full squat
Power Clean from the Power Position = start at the power position, catch above parallel

…and so on.

No doubt, when you start CrossFit, you are essentially not only learning new movements, but also a new language! But, the more you understand the lifts and terminology, the more successful our coaching is and the better you will be able to execute them.

Don’t forget, we have lots of opportunities to work on your lifts outside of normal classes: two free Beginner Barbell sessions each month, our USAW club Vero Barbell classes on Tuesday and Thursday at 5:30 PM and personal lifting sessions.

HAPPY BIRTHDAY MARIA NELSON!

Workout of the Day
:00
Barbell warm-up/drills

:15
Every 2 minutes for 12 minutes (6 sets)
2 low hang (below knee) power clean + 2 low hang (below knee) squat clean
**65-75%

:30
4 sets of:
8 medicine/D-ball squats (hugging ball) 40/20
50 ft carry
8 medicine/D-ball squats
– rest as needed between sets

:40
Three sets of:
8 pull-ups with 3-second eccentric descent (negative)
10 weighted push-ups

:50
Mobility:
Accumulate 3:00 in dragon stretch (each side)
dragon pose

Post your scores to the Whiteboard.

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