Nov 21, 2010

MONDAY 112210

Warm up/skills:
with 45 lb bar 3 rounds for time:
5 hang power cleans
5 front squats
5 push jerks


Every minute on the minute for 15 minutes perform a Squat Clean and jerk. Score is total load.


Iron Major CrossFit Coordinator said...


- Harney is open normal hours Wed, Closed Thur and 0800 - 1700 Friday.
- I know Rob is Wodding 0530 on Wed I intend to join him if anyone else is in town.

- If you are wodding Thur or Fri - speak up on time and place please.


Matt said...

I'll be there 0530 0n Wed.

Dave said...

So, question about this WOD.

Is it up to the athlete how much weight to put on the bar and/or how much to add (or take away), if at all?


Dave said...

And furthermore, are split jerks allowed?

Hoys said...

nice change up wod.

135, 135, 135, 135, 135, 140, 140, 140, 140, 140, 140, 155, 155, 160, 160

then worked some form on DL---thanks Rob and Neal.

Dave said...

Nice WOD, James.

135, 155, 160, 165, 170, 170, 175, 175, 180, 185, 185, 190, 190, 200, 210 (Total = 2,645)

Need to work on my jerks...was pressing out quite a bit, particularly on the latter rounds.

Note to all: use days like today (or any day that involves bar work from the ground or hang) to practice your hook grip. It is uncomfortable at first, but will REALLY help as your overall form improves and you move into the heavier weights. (Eventually, your grip WILL fail you if you don't use it...particularly as you get heavier on deadlifts.) Secondary (positive) effect is that you will have less of an inclination to "muscle" the bar up.

james said...

Dave - totally agree about hook grips - I had to remind myself about that half way through. Thanks to Neal for the dip drive reminder in the press.

155, 175X10, 185, 185,195,205 total 2675

scottnkelly9901 said...

115x3, 125x3, 135x4, 145x5 (1,985)

james said...

I have posted some updates info on the IMCF Games site

Justin said...

135x8, 155x6, 165; (2175)

Need to work on my catch and rack for the cleans (catching too low), no issue on the Jerks, just need to get from the clean to the Jerk start position.

Dave, thanks for the help on the cleans.

I'll be around Wed morning. You have to earn your turkey day feast.


CRCFT said...

Thanks for the great wod. This morning was three guys (in our garage gym).

1: 135x2, 145x11, 155x1, 160x1 = 2180

2: 95x2, 115x4, 120x7, 135x1, 145x1 = 1770

3rd guy (age: 16): 95x2, 105x11, 115x2 = 1575

Also, do you have any articles that might provide some info on the hook grip. We will probably be there for the foundations, so maybe we could get some info there.


Straus said...

Great WOD.
Total 1130...

easterlr said...

Total of 1680.

I'll be in the gym tomorrow at 0530, if anyone else is going to be there then.

Bill said...

I need to work on the squat clean. I had 4 power cleans in this WOD (2x155, 1x165, 1x170). Other than that it was hard to keep up with the pace seeing I had to change weights.
115, 135, 145, 150, 155x8 (2xpc), 160, 165(pc), 170(pc) = 2280

james said...

The basic mechanical advantage of the hook grip is that it allows you to increase your gripping strength on the bar, thereby eliminating any slippage that may occur at heavier loads (or higher reps).

There is more info here:

George said...

10x165, 4x175, 1x185: total 2535
185 was my 1RM a few months ago so this felt really good this morning.

craigrr said...

155 x 1
175 x 3
185 x 9
195 x 2
Total = 2735

Matt H said...

Warm up - 2:35

95# x 5
115# x 5
125# x 5

Did better on front squat than in the past