Iron Grip CrossFit – CrossFit
“90% of all missed lifts in the snatch and clean and jerk can be attributed to the feet.”
–Coach Mike Burgener–
With that in mind, here’s an article addressing that issue.
http://www.ironmind.com/articles/jim-schmitz-on-the-lifts/The-Feet/
And here’s a video which also touches on the subject.
http://library.crossfit.com/premium/video/CFJ_Burgener_FixingFeet.mov?e=1461132591&h=df9a3e28ef5182940efa6c0ee4af3a52
Warm-up
Warm-up (No Measure)
3 Rounds
10 Max effort pulls on rower
10 MB cleans
5 Silent box jumps
1st: 30 sec. couch stretch
2nd: 30 sec. banded back scratch
3rd: 30 sec. feet elevated forward bend
Weightlifting
Power+Hang Squat Clean (1-1-1-1-1-1-1)
1 Power clean
1 Hang squat clean
= 1 Set