Nov 7, 2013

Friday 11.08.13

Main WOD
"Guts, Grace & Glory"

As a 2 Person Team, for time:
60 Clean and Jerk (135/95)
Then, 60 Junkyard Dog Jumps over your partner

Skill Work
3 x 10 Perfect Push Ups

Optional Strength Work
EMOM for 10 minutes perform 2 Hang Squat Cleans at 70% of 1RM

Post time to the whiteboard and to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD
As a two-person team, perform a total of 60 clean and jerks. Only one team member may work at a time. Each team should use a single barbell, alternating between partners as needed.

Then, partners must perform a total of 60 junkyard dog jumps. Partner A sits on the deck with his arms to the side (parallel to the deck) and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction . . . this is 1 rep. To keep your partner happy, avoid jumping over his knees.  Partners may decide how to allocate the work.

Skill Work
A perfect pushup looks like an arrow from the aerial view, with the upper arms angled away from the body at a 45-degree angle.  Note, there are three pages to the link.
Perform three sets of ten reps with hands placed in this pushup position.

Optional Strength Work
Every minute on the minute, perform two hang squat cleans at 70% of your one rep max. Start the hang just above the knee. Explode into the shrug and then drop as quickly as possible into the bottom of the squat.

9 comments:

Allan Jackman said...

"Partner A sits on the deck"??? Where's the deck? Are we on a ship?

Dan R. said...

So I was at an Oral Health conference today in Overland Park. I'm talking to a pedodontist (kid dentist) and I find out he crossfits. We start talking more. He tells me he works out in Lenexa somewhere and I tell him I work out at Ft. Leavenworth. He then states; "There is a kid up there named Jacob Heppner that is really good."....How cool is that?

Jimmy Chen said...

Ouch! Those junkyard dogs HURT! I have to say that they were worse than double-unders.

Partnered with Kevin this morning and finished around middle of the pack (I don't remember the exact time). Worked on a couple of pet-peeves (e.g. MUs) afterwards.

ROBERT KINNEY said...

18:23 Rx with Team FIREs (Dustin/Rob). Great WOD this morning. Should be nice and sore for On-Ramp tomorrow...

Ross said...

IMCF SD DET

Sorry missed yesterday, I was chasing a wounded deer through the woods, but it turned out to be a pretty good workout in itself.

Today, had a scheduled road march with the cadets, 6.2 miles 40 lbs ruck @ 14:30 pace.

Afterwards did
EMOTM of Hang Squat Snatches 2@155 for 15 Min. Should have probably went a little higher it ended up be pretty easy or maybe I should say not as "intense" as I wanted.

Andy said...

15:04 Rx with Adam. My partner definitely set the pace. Awesome to watch someone skilled on C&J, super crisp and efficient. Motivation to tighten up my own technique. Junkyard dogs were tough, and not just the jumping part. THANKS, MARK!

EMOM cleans after at 185. Missed a pull and about two front squats. Maybe should have been a little lighter, but definitely got something out of it.

Ross said...

Hey happy birthday to all the Marines this weekend.. And thank you to all of my fellow Vets..

Susan Friend said...

Oh Allan, things have changed since you left. Of course we're on a ship.

I was pleased with our team this morning. I only landed on Jodie's arm twice, which I felt pretty good about since she's tall.

It was motivating to watch Adam and Andy fly through this workout. It was also great to see so many people participating this morning, including some new faces, Brent & Andrea. I love the energy of the team WODs!

scottnkelly9901 said...

IMCF Hohenfels:

Freelance Friday!

Lead-in:
10x10 Burpees (not for time but consistency)

WOD:
Squat (1RM ~300lb)
5-5-3-3-1-1 @ 225/225/250/250/280/280
Rack Pull (DL 1RM ~365lb)
5-5-3-3-1-1 @ 265/265/350/350/405(f)/365/365

Follow-thru:
30x L-sit pull-ups