Olympic Weightlifting: Technique & Strength
Master the snatch and clean & jerk with L3 certified coaching. We break down complex movements into drill-ready mechanics, focusing on safety and efficiency before adding weight.
An incredible session watching two members hit new personal records on the clean and jerk at 102kg and 91kg. The supportive environment here pushes everyone to achieve more.
Technique and personal style coming together for a new snatch PR at 85kg for two reps. We focus on refining the mechanics of the lift to build speed and confidence under the bar.
A perfect example of coaching in action. By identifying a technical flaw where power clean numbers matched squat clean numbers, we cued the athlete to get lower, resulting in a smooth 90kg squat clean and unlocking new potential.
We are passionate about teaching the Olympic lifts to everyone. Here, three of our female members demonstrate great resilience and focus as they learn to get comfortable and fast under the barbell during a snatch session.
The Burgener warm-up is a staple for a reason. We drill these five key positions to build muscle memory and perfect the movement patterns for the snatch and clean, ensuring a solid foundation for every athlete.
Even the most experienced lifters need to drill the basics. Here we are working through the Burgener warm-up, a foundational drill for the snatch, with a close eye on every detail.
A clean and jerk at RPE 9 to wrap up a three-week strength block. We use Rate of Perceived Exertion (RPE) to auto-regulate training, ensuring you're pushing hard enough for progress while listening to your body.
Style is the signature, but technique is the foundation. Here, two of our experienced lifters move through clean and jerks, each with their own rhythm but grounded in the same solid mechanics.
A clean barbell complex in action. This member demonstrates excellent form moving through a deadlift into a hang clean and finishing with a push press, all while maintaining control.
The muscle snatch is a great drill for developing speed and reinforcing an aggressive pull under the bar. Here, we focus on whether the primary goal is to push, pull, or a combination of both to improve the overall lift.
About Olympic Weightlifting: Technique & Strength
Don't worry if you have never touched a barbell. We do not pile on intensity until we have locked down your mechanics. You will see us using the Burgener warm-up every single day because refining those five key positions is the only way to safely lift heavier. Whether you are chasing a new PR or just trying to get comfortable under a squat clean, we focus on fixing one movement fault at a time rather than overwhelming you with endless cues.
Olympic weightlifting is the foundation of functional strength, but it is also the most technical part of our training at Once More CrossFit. In our sessions, we strip the movement back to its basics. We move through structured strength cycles and specific drills, using RPE (Rate of Perceived Exertion) to auto-regulate your training. This ensures you are pushing enough for progress without burning out or risking injury.
We train in an industrial warehouse environment in Hennur, equipped with competition-spec gear like Sanguine barbells and Concept2 rowers. This setup allows for the specific demands of Oly lifting, including high-density rubber flooring so you can drop weights with confidence.
Our programming follows a 12-week mesocycle, meaning your training has a clear progression—from mastering the setup of a deadlift to the explosive power of a snatch. You will not just be doing random sets; you will be practicing the technical transitions, the bar path, and the catch. If you are struggling with a specific depth or stance, we adjust the scale, using variations like the muscle snatch or power clean to build your comfort under the bar. It is a process of deliberate practice, not just showing up to sweat.
Once More CrossFit
We are Once More CrossFit, a community that values movement quality above all else. We are here to help you get comfortable under a barbell, whether you are picking up your first 10kg plate or refining your snatch form. We skip the empty hype and stick to the technique that actually moves the needle.
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