Apr 20, 2014

Monday 14.04.21

Main WOD
1RFT

- 10 Strict Presses
- 15 Overhead Squats
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats

Option 1: 115/75
Option 2: 95/65; 10 Push Presses, 20 Push Jerks, 30 Any Shoulder to Overhead

Optional Skill Work
Double Unders – Max Effort in 3 attempts or 3 minutes of Double Unders

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: I saw some elite athletes do this in less than 5 minutes. I just love a WOD where the barbell could stay off the ground the entire time… but won’t, because it is so difficult.
This WOD takes you through specific movements with different characteristics. Work on proper form and technique for each. Don’t get sloppy and do Jerks when Presses are called for. Be careful with the bar when transitioning to the Squats, especially placing the bar on your back. Option 2 allows for those who can’t quite get 10 Strict Presses. You will still get the relative intensity called for.

Optional Skill Work: Work those Double Unders. If we don’t work on them, they will defeat us. This video might help.

6 comments:

Jimmy Chen said...

Finished around 9:20-ish with option #2. Much respect for those folks who pushed through option #1!

Ross said...

IMCF SD DET

10:24 option 1, thought I could make up time on squat sequences- not as much as I had hoped.

DU
40
40
31

ROBERT KINNEY said...

14:51 Option 1 RX

Strict Press was awful and I used too much energy to get through it. Cost me throughout the WOD.

Good to see the new guys from this weekend in the Bubble!

-rob

Dustin Blair said...

Completed this one after assisting with A910 this afternoon.

Finished option 1 with 95#s at 14:40. Much respect to anyone that does this without putting the weight down.

EJ Gust said...

Great WOD today! I have been sporadic in my workouts since spring break and I'm starting to get back into it now. I'm loving the programming this month! Keep it coming.

Oleksii Tsariuk said...

7.58 with 95#