Mar 27, 2013

Thursday 03.28.13


OPEN GAMES WOD 13.4

7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Loads are (135 men / 95 women).  This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. 

Every rep counts in this workout. You will enter your score as the total number of reps.


Movement Standards:
  • Clean & Jerk.  The barbell begins on the ground. Touch and go is permitted. No bouncing.  The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
  • Toes to Bar.  In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Supporting Materials.
Training Videos.

6 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in
Deadlift
5-5-5-5-5 @ 225 (~1min rest b/w)

Then:
13.4 = 43 reps
"Scaled" to 60kg

Follow-thru
10x10 pull-ups

Ross said...

IMCF SD DET

Stretched today and played with form and techniques on TTB and C&J, not sure if I am taking in 13.4 tonight or tomorrow have to check my schedule and when I can get down to Sioux City..

Andy said...

13.4, 69 reps. Think I have more in me, wanted to get into that next round of TTB. Good showing this AM. I am on you like a spider monkey Harvey, don't let off the gas!

Scott - can you send me an email to ironmajorcrossfit@gmail.com? Question for you.

Matt B. said...

Pretty surprised with results of 13.4 today. My Grace time is 8:55 and 1RM C&J is 155#, so I was shooting to get through the 9's and into the 12's. Final score of 63, with 3 reps into the 15's. Being able to string together TTB was key, and Again Faster's tips were key to being able to do that. I think holding onto the bar for 3x C&J at a time was good in the beginning; by the end they were singles, dropped from the top, using the time to reset on the bar as "break time." Pretty stoked. Guess the new Grace time is at least 7:00!
Pretty awesome to watch Jacob H go next. What a beast!

Jake78 said...

41 reps

Clean and Jerks are always slow for me. The weight tends to not be the issue as much as the flexibility and hand placement. I can't catch the bar to jerk it in a full grip. I'm always two or three fingers on the bar, adjust jerk, then drop because I can't lower it fast and keep solid enough hand position to keep going. This week has displayed this weakness very well - thanks!

Sincerely,
Jake

Ross said...

IMCF SD DET

Had to wait till Saturday to do thus one down in Sioux City

75 reps for me