CrossFit Olympic Lifting Certification

OCFABurgPatSnatchSpend two full days with CrossFit Coach Mike Burgener and staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Schedule:
Saturday: all day snatch instruction

  • 0900: Introductions
  • 0930: Snatch instruction
  • Burgener warm up
  • Snatch skill transfer exercises
  • Snatch from high hang
  • 1200: Lunch
  • 1300: Barbell snatch instruction
  • Snatch from mid thigh
  • Snatch from below knee
  • Snatch from floor
  • 1600: Secure

Sunday:

  • 0900: Review
  • 0930: Front squat instruction and practice
  • 1000: Learning the clean and practice
  • 1200: Lunch
  • 1300: Learning the jerk:
  • Skill transfer exercises
  • Footwork
  • 1400: Putting the clean and jerk together
  • 1500: Workout: (this depends on the ability of the class)
  • 1600: Secure

Mike Burgener, owner of Mike’s Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.

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