Spring cleaning

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

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