April 14, 2014

Tuesday 14.04.15

Main WOD
3 Round For Time:

- 25 Power Cleans/Front Squats/Shoulder to Overhead (115/75)
- 20 Wallballs (20/14 to 10’/9’)
- 15 Toes to Bar
- 10 Burpees
- 5 Muscle Ups

Optional Strength Work
- Strict Press – 8x65%, 8x70%, 6x80%, 6x85%

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: This is a shoulder intensive WOD, so warm up those shoulders before “GO!”
On the barbell, the first round is Power Cleans, the second round is Front Squats, and the third round is Shoulder to Overhead. All use the same weight. For the Front Squats, if you do a Squat Clean from the ground, it counts as one of your Front Squats.

If you need to scale, scale the weight first, like 95/65, and do Knees to Elbows. Scale the Muscle Ups with 10 Chest to Bar Pullups or further to 10 Jumping/Banded Pullups.

Optional Strength Work: Strict Press again.


5 comments:

ROBERT KINNEY said...

25:20 Rx. That was a rough one...

I thought 115# was a good weight for those movements and rep count. Coulndt string any MU after all that shoulder work, but banged out all the singles.

-rob

Ross said...

IMCF SD DET

19:14 with bar MU, no stringing MU today. press work was rough

Press
8@125
8@130
push press
6@150
6@165

Allan Jackman said...

I felt slow this morning, 26:56 Rx'd.

This WOD felt like a chipper, but then three times...

Dan R. said...

18:23...Scaled chest to bar instead of muscle ups. Brutal even without muscle ups. Great job to those who did this Rx with muscle ups.

Sam Friend said...

Great to see the effort this morning and the support from many miles away.
23:09 (115, 2 rds of Bar MUs, then last rd of C2B)
Those Bar MUs were ugly, then fell apart on the last round. Allan, I agree with the chipper comment. I'm glad... That was the plan.
Susan and I have both noticed some muscles (mostly in the upper back) that have really felt the barbell work lately. The plan for the month is to strengthen the core, but I didn't realize the upper back would benefit so much.