John Dill is my brother. John Dill is about to open CrossFit Sua Sponte. John Dill and I have no secrets.
This is a legitimate text conversation between me and John Dill…
You should ALL have a brother/friend like John Dill.
I did some testing on 12.2 tonight. It is WAY different than you think it will be; especially for the boys. If you do not slow down with the first weight, and you muscle snatch every rep, you will fatigue your shoulders and get nowhere near where you should be score wise. This is a test of the ability to pace and a test of technique, as much as it is a test of the strength or work capacity. It will be VERY hard for you to slow down with the first bar, but you MUST. If your shoulders are gone early, they will not recover.
High Bar Back Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 2 to 3 minutes between sets.
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45# pound Snatch, 30 reps
135/75# pound Snatch, 30 reps
165/100# pound Snatch, 30 reps
210/120# pound Snatch, as many reps as possible.