Nov 26, 2013

Wednesday 11.27.13

Main WOD
12 Power Snatch (115/75)
5 Muscle Ups
9 Power Snatch
3 Muscle Ups
6 Power Snatch
1 Muscle Up
3 Power Snatch

Skill Work
2 for 1 Wall Ball & L-Sit 1:00/0:40/0:20

Optional Skill Work
Clean (full) + Push Jerk + Split Jerk, work up to heaviest possible in 5 sets

Post time to 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)

*** Remaining hoodies will be available for pickup from 0600-0720-ish in the AM***

Main WOD
This WOD is a simple descending ladder of power snatch and muscle ups. Scale the power snatch by lowering the weight. Given the low rep-scheme, however, there shouldn't be much need for scaling. If you do not have a muscle-up, substitute 3 ring dips and 3 chest to bar pull ups for each muscle up.

Skill Work
Try something new today--a 2 for 1 wall ball. Select a ball that is a little lighter than you normally use.   Throw it against the wall as high as you can.   Perform a squat before catching the ball and then another squat when you catch the ball.   So, for every throw of the wall ball, you are squatting twice. Pair the 2-for-1 wall balls with L-sits.  Perform alternating sets of the exercises for 1 minute, 40 seconds, and 20 seconds.

Optional Skill Work
Execute one full clean. Then perform two jerks--one push jerk (aka power jerk) and one split jerk. Complete 5 sets, working up to the heaviest weight possible.

10 comments:

ROBERT KINNEY said...

Will be coming in late tomorrow...daddy on duty.

For those I won't see, have a great thanksgiving and go cowboys!

Adam Thompson said...

~3:50 Rx
Had to walk over to Sam's phone to check the time. This one gave me that Fran feeling.

Worked up to 230 on the complex. Big congrats to Carlos dor hitting a PR.

Anyone have a medium IMCF tshirt that I can borrow for the elective class next Monday?

Dan R. said...

10:56 with #95. Even with light weight my form was terrible. Subbed 3:1 with MU's. Worked clean sequence to around #130. You know it was a rough day when your L-sits are the best part of your workout.

Crossfit can be such a humbling experience.

Thanks Susan for a good month of programming.

Allan Jackman said...

6:30 Rx-ish, first 5 MUs with full extension at the bottom, the remaining 3 & 1 were not.

:60, :40, :20 2 fer 1 WBs & L-sits
2fer1s are horrible. The WB slammed into my face a few times. Definitely not easy.

Worked up to 195 on the clean, jerk, split. Got stuck at the bottom with 205... again.

Ross said...

IMCF SD DET

3:58 on the WOD using bar MU and snatches @115.

Worked the Clean, Jerk, Split Jerk Complex up to 205.

Have a great and safe thanksgiving everyone..

Jodie Kunkel said...

10:59 Rx'd weight, jumping bar muscle-ups. Thanks to Susan for identifying an issue with my cleans and fixing it to make them easier. Now if I can remember it so I can reap the benefits of cleaning more weight.

Andy said...

Squat day with Jared. 6 x 6 at 225 (~70%). Went high bar, first time in a long time. A little rubbery on some reps, had to fight to stay upright and keep knees from drifting in. Walkouts at 315/325 after.

Happy Turkey Day!

scottnkelly9901 said...

IMCF Hohenfels:

"Whimsical Wednesday"

WOD:
"Bob's Tasty Combo #10"
Clean (1RM ~205lb)
3-3-3-3-3 @ 145lb (full squat)
Push Press (1RM ~185lb)
3-3-3-3-3 @ 135lb

Follow-thru:
Kip Practice

scottnkelly9901 said...

Wishing everyone an enjoyable Thanksgiving.

Allan Jackman said...

Good thanksgiving day WOD on main ion main site.