Apr 23, 2014

Thursday 14.04.24

Main WOD
3x 3min AMRAPs

AMRAP #1
- 15 Squat Cleans
- AMRAP Burpees

Rest 3 minutes
AMRAP #2
- 15 Hang Power Clean and Jerks
- AMRAP Burpees

Rest 3 minutes

AMRAP #3
- 15 Burpees
- AMRAP Squat Clean and Jerks

Option 1: 155/105
Option 2: 115/75

Optional Strength Work
Back Squat – 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1x95%

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: The idea here is to give you good rest between max efforts. You also have a buy in with 15 reps of an exercise that doesn’t count toward your score. Your score is the total number of completed reps during the AMRAP portions of the WOD. Where it says Clean and Jerk, you must complete the Clean and Jerk to count 1 repetition. No partial credit for Cleans without the Jerk. Make sure you understand which are Squat Cleans, requiring depth of hip crease below the knee, versus Hang Power Cleans, where bar starts above the knees and hip crease stays above the knee.

You are probably thinking we just did Burpees yesterday. Sometimes the same event happens day after day. You never know what life will throw at you… day after day.

Optional Strength Work: Don’t you love the Back Squat.

3 comments:

Ross said...
This comment has been removed by the author.
Ross said...

IMCF SD DET

Ok I am dumb. I mis-read the WOD. I stayed with 15 on all three sequences of clean/clean and jerk.

So it ended up like this for me.
Rd 1 - 15squat cleans @155and 20 burpees.
Rd2 -15 pwr cleans and jerk @155 and 17 burpees
Rd3- 15 squat clean and jerk@155 and 3 burpees for a total score of 40 burpees.

Squats
5@155
5@195
3@235
5@285
3@325
1@365

Oleksii Tsariuk said...

last set of BS 325
1 Rd-32burpees
2 Rd-32 Burpees
3 Rd-10 Cl&J(135#)
total= 74