Review of Olympic Lifting in CrossFit: Technique Under Fatigue

Coach’s Brief
Snatch and clean & jerk make CrossFit thrilling—and risky—because fatigue blurs finesse. The aim is power with positions, not power instead of positions. Here’s how to programme and execute lifts so technique survives the metcon.

Positions First, Always

Start: Mid-foot pressure, lats on, shoulders just over bar.

Knee: Stay close; shins back; bar brushes, doesn’t loop.

Hip extension: Finish tall—jump and shrug with straight arms before pull under.

Receive: Active shoulders, elbows through fast; meet the bar, don’t chase it.

Where They Go in a Session

Skill/strength first: Complexes at 60–80% (e.g., power clean + hang clean + front squat).

Metcon later, with intent capping: Keep loads submaximal so form holds (e.g., cycling 70% 1RM for small sets).

Common Faults in CF Settings

Early arm pull: Dragging with biceps; bar loops forward.

Soft receiving position: Crashing in the bottom; elbows slow.

Bar away from the body: Missed contact = lost power and wobbly catch.

Redlining then lifting heavy: CNS is fried; technique evaporates.

Coach’s Fixes & Drills

Tall cleans/snatches: Teach pull under without premature arm yank.

Pause positions: 2-sec pauses at knee or mid-thigh to engrain balance.

Hip contact drills: Snatch from high hang to feel brush and vertical bar path.

Cluster sets: Doubles with 10–15s between reps to protect mechanics while building density.

Metcon Integration Rules

Use fixed bars or weight caps. If form degrades, scale load or change the movement (e.g., power cleans → heavy KB swings).

Low reps per set (1–3) when heart rate is high; rest before the bar, not after the miss.

Pair with simple partners (e.g., burpees, box jumps) so cognitive load stays manageable.

Strength Support
Front squat cycles, RDLs, pulls from blocks, and midline work (hollow holds, weighted planks) build the chassis that keeps positions honest.

Verdict
Olympic lifts are a privilege, not just a prescription. Nail positions fresh, protect them when fatigued, and scale like a pro. Your numbers will rise—and stay—without the near-miss compilations.

-Luke