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Men use 95lb barbell, women 65lb. Crossfit Nampa times: Mike 4:23 as rx'd; John 5:35 as rx'd; Jeanie 6:45 with 55lb barbell;
The Olympic lifts (snatch and clean & jerk) are superior to all exercises in developing explosive speed and power. Danny visited Crossfit Nampa in September. He is a competitive olympic lifter. Notice his form here as he completes his clean.
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