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.