Apr 9, 2014

Thursday 14.04.10

Main WOD
11 minute AMRAP

- 25 Thrusters (45/35)
- 20 Thrusters (75/55)
- 15 Thrusters (95/65)
- 10 Thrusters (115/75)
- 5   Thrusters (135/95)
- 5   Thrusters (155/105)
- 5   Thrusters (165/115)

*Plus 25 Double Unders after every round of Thrusters!

Optional Strength Work
Bench Press: 7, 6, 5, 4, 3 (weight to go unbroken)
Snatch : 5 min EMOM of 2x Hang Squat Snatches (heaviest possible)

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: Start the Thrusters with the naked bar and weights close by…. Yes, you’ll change your own weight and time will not stop. Continue up the ladder as far as you can go without failing your first attempt at the weight. You need to have an idea of that weight before you start. Once you reach your max weight, remain there for the rest of the time, alternating between Thrusters and DUs (i.e. if you get to 115/75 by 5 min and can’t go heavier, do 10 Thrusters and 25 DUs per round for the remaining 6 min).

Optional Strength Work: The Bench Press is rarely used in CrossFit WODs, as it has little everyday applicability. However, it improves our strength in pushups and even transfers to pressing strength needed during overhead presses and jerks. Especially those with less upper body strength can benefit from this simple exercise. Body positioning is very important in benching as discussed in this technique video. So get a partner to spot you and choose weights that you can do 7, 6, 5, 4, and 3 times.


If the benches are all taken up… Work on Snatches with 2x Hang Squat Snatches every minute on the minute (EMOM) for 5 minutes. Go with a heavy weight you can carry through 10x Snatches.


Nick Talbot said...

I like how you just slipped those double-unders in there...

Sam Friend said...

I know this one was complicated... But, most people looked like they enjoyed it.
I got to 135 before I knew I couldn't go higher. I did 1 round at 135 then 2 more thrusters at 135. So my score was:
135, 1 rd + 2 reps
For me this was more about physical fatigue than mental toughness. I did 165 before the WOD to test my ability. So my mind was prepared for more. My body said no more weight after completing 75 thrusters. I guess I also had only about 12 seconds to complete the last 2 thrusters, so a weight change was not feasible. Congrats to those that made it to 155. If you make it to 165, please post and share your awesomeness.

Allan Jackman said...

This looks like it sucks. Might give it a go this weekend.


Allan, it was awful. Awful good for guy who needs to work thrusters. Made it to 2 reps at 135#

Sam Friend said...

Allan, come back for the team WOD tomorrow. It is great to know that people thousands of miles away are following my programming. Hope you like it.

monroe said...

Last day in SoCAL. Ran two miles out (on the beach), 100 lunges, 100 squats, ran back, jumped in the 62 degree ocean. Gonna miss this.

Allan Jackman said...

Sam, if see this, I got one less than you.