Apr 30, 2014

Thursday 14.05.01

Main WOD
12 minute AMRAP

4 Power Cleans
6 Burpees
8 Toes to Bar

Option 1: 165/115
Option 2: 135/95

Optional Strength Work
Deadlift – 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: Low rep scheme today, so go heavy and unbroken. Pace yourself with appropriate rest between movements or rounds. Scale the Toes to Bar with Knees to Elbows.

Optional Strength Work: This is going to get heavy. Please remember your good Deadlifting form. 90% of it is your setup, so take your time and rest between the heavy sets.

Reminder: To show our support for Jacob, there will be a fundraiser WOD on 2 May in lieu of our Friday Team WOD.  No cost to participate in the WOD, but direct donations to Team Jacob are encouraged.  The road to Regionals is paved with expenses, so clean out your couch cushions and support our favorite Regionals athleteAdditional WOD times at 0900, 1200, and 1630!!!

4 comments:

Sam Friend said...

7+4 option 1
Didn't we just do these movements? Yes, and for a good reason. When have you found yourself doing some new physical task day after day and felt sore and worn out before the second day hit? I'm trying to prepare you for that.
Congrats to Vic for the new Deadlift PR... And with great form!

Ross said...

IMCF SD DET

Rx OPTION 1; 8RDS, +4 PWR CLEANS AND 4 BURPEES

DL
5@175
5@225
3@265
5@325
3@375
1@425

Allan Jackman said...

7+9 at 165lbs

I love some power cleans. Too bad the bars here have center knurling, takes just the slightest amount of skin from the neck each time to not want to do another clean.

Wish I could've done more of these WODs on the same mornings, but I try to do PT with the guys each morning.

ROBERT KINNEY said...

7+2 Rx Option 1

Kep a good pace throughout...almost caught Sam

-rob