13.2

Some of you have seen this before. I love this guy's Website! We will talk about some of this in the BHT Clinic. This data is a combination all 2011-12 competitions (Open/Regional/Games). It shows the percentage that each of these movements were tested. Snatch + Clean + Jerk = 20%. Twenty Percentof what Crossfit TM tests...Olympic lifts!!!

Goat/Engine WOD
EMOM for 6 Minutes
Even: 15 Wall Ball Shots
Odd: Tabata Shoulder Touches

            A Shoulder Touch is: Kick up onto the wall in a HSPU position. 

            Then raise one arm up, touch the same shoulder, 

            and quickly place that arm back on the ground. Alternate arms. 

            You might want to do this before the Oly work today.

            Otherwise your shoulders might be too smoked.

Oly Strength

 1. Jerk 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80% (rest 90 seconds between each lift)
2A. Hang power clean (below knee) 3 x 4 @ 50% (of Clean)
2B.  3 Snatch grip push press + 2 Overhead squat - 3 x 1(3+2) @ 65% (of Snatch)

WOD

Class WOD

Skill/Cash out
Not for Time

1A. 3 x 1 rope climb 

1B. 3 x 1 Heavy Turkish get up each side

1C. 3 x 2 Attempts at max distance HS Walk