Elbows Up!

I'm sure by now that most of you are tired of hearing me tell you to push your elbows up during a Front Squat, or when receiving the bar on your shoulders during a Clean. I can not, however, stress enough the importance of this, for both movement efficiency and safety. The goal, when receiving the bar during a clean, is to literally catch the bar on your shoulders. In order for this to happen, you need to create a "rack" with your shoulders by pushing your elbows up until your upper arm is parallel with the floor. Check out the picture in CrossFit Eastside's post today for a great example of this.

07:30:

18/15/12/9:
Pull-ups
Push Press @ 75/55lbs
Steps, Walking Lunges w/ 45/30lb DBs

All Scaled:

Anne: 13:36
Rachel: 14:07
Marcy: 15:43
Sue: 17:21
Kara: 18:57

09:30:

4 Rounds:
12 Shoulder Press w/ 35/25lb DBs
15 MB Cleans
400m Run

Jenn: 17:53
*Leanne: 18:53
*Erica: 19:14