"We must not cease from exploration. And at the end of all our exploring will be to arrive where we began and to know the place for the first time."

- TS Elliot

For those who have limited access to coaching of the Olympic Lifts, learning the Clean & Jerk, and Snatch from photos and written instruction works. A handful of world champions are self-taught; go for it. Here is some help; this is good stuff. http://www.ironmag.com/ct_olympic_lifts_part3_02.html

Workout of the Day


Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.)

Complete your warm-up with each of the following using comfortable loads.

Deadlift, 1 set, 10 reps

Power Clean, 1 set, 10 reps

Front Squat, 1 set, 10 reps

Push Press, 1 set, 10 reps

Go heavy:

Clean and Jerk, 5 sets, 5,3,2,1,1 reps

Snatch, 5 sets, 5,3,2,1,1 reps

Feedback, comments, questions as usual send to feedback@crossfit.com