Thursday, April 12

I don't know if part one of this is on Youtube or not. I can't find it, but either way, watch part 2 and if you subscribe to the Journal watch the full versions of both parts. They are all about the setup on the Olympic lifts and getting to the right positions during the pulls. After the power cleans tonight, which looked pretty good, we definitely need to concentrate on the first pull and keeping the back angle the same until we are above the knee. Slow that first pull down and hit the second position so you are loaded and can really jump that bar up. Get the knees back and out of the way and sweep that bar back.

Workout for Thursday, April 12 Warmup 3 Rounds 20 m Bear Crawl 10 Fire Hydrant 10 Roll to V 10 Pass Throughs 3 Wall Walks

Turkish Get Ups 3 sets of 10 each arm with a kettlebell. Work up to a moderately heavy weight.

WOD 2011 CrossFit Games Open WOD 11.2 15 min AMRAP 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24"/20")