Dear nerds, I have found your leader, his name is Anders Larson, and he is omniscient. If you don’t believe me, check out this absolute beauty from What to Expect From the 2013 Open and Beyond:
In case you were not aware, you better get your Olympic lifting in order if you want to be competitive in CrossFit. Including the jerk, the Olympic lifts were worth about 20% of all events in the past two years. That’s not likely to change. We’ve seen snatch tested in each the Open, Regionals and Games both of the last two years.
Has someone, using a sleek statistical analysis, proven that the Olympic lifts are by far the most important aspect of the sport? Well fancy that (said with the most sarcastic inflection in the history of language). Ok, all-knowing Anders, show me the numbers on a fancy chart…
If I haven’t convinced you how utterly awesome this site is, take a look for yourself:
Coaches and athletes, it would behoove you to study every word written on that site.
Matt Hathcock – 153kg Clean & Jerk (this lift won the meet):
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
90 seconds ME Double-Unders
-then (without resting)-
*Please note score as total Double-Unders and total time.