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Crossfit Olympic Weightlifting Trainers Course at CrossFit Invictus


Crossfit Olympic Weightlifting Seminar at Invictus

Invictus will be hosting Coach Mike Burgener and his Crossfit Olympic Weightlifting Trainers Course the weekend of November 16th and 17th, 2013.  Although this event may seem in the far off future, these seminars sell out very quickly, so register now by following this link:

Spend two full days with Crossfit Olympic Weightlifting Seminar 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.



Saturday: Snatch instruction (all day)

  • 0900: Welcome and expectations
  • 0915: Lateral speed and agility warm-up plus junkyard-dog warm-up
  • 0930: Snatch instruction
    1. Burgener Warm-Up
    2. Snatch skill transfer exercises
    3. Snatch from high hang
  • 1200: Lunch
  • 1300: Barbell snatch instruction
    1. Snatch from high hang
    2. Snatch from takeoff position
    3. Lift from floor to takeoff position
    4. Snatch from floor
  • 1600: Secure

Sunday: Snatch review and clean and jerk

  • 0900: Review
  • 0915: Lateral speed and agility warm-up and junkyard-dog warm-up
  • 0930: Snatch: Putting together what you learned Saturday
  • 1015: Front squat
  • 11:00 Clean instruction
    1. High hang
    2. Takeoff position
    3. Floor
  • 1200: Lunch
  • 1300: Learning the jerk
    1. Skill transfer exercises
    2. Footwork
  • 1400: Putting the clean and jerk together
  • 1500: 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 (2005) coach and former strength and conditioning coach at Rancho Buena Vista High School in Vista, CA.


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