May 5, 2014

Tuesday 14.05.06

Main WOD
5RFT

- 20 Kettle Bell Swings (24kg/16kg)
- 10 Hand Stand Push Ups

Strength
5 x 2 hang snatch @ 80% of your 1 Rep Max  

Skill
3 x 10 Pistols (5 each leg)

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!

WOD: Kettelbell swing require full lock out on top (American).  Keep your chest up and open those hips to reach full extension.  Prior to Go time, work on your shoulder mobility to ensure you can achieve and maintain good position throughout the HSPU.  Kipping is authorized Rx and if you need to scale the movement, grab a coach to talk plates and abmats.  Check out this video for progressions, scale, strict, and kipping movements.

Strength Work: Warm up with 50-65%.  Work up to your 80%, or a weight that you can conduct 2x reps of hang snatch without dropping the bar.

Skill Work: Take 5 to 10 min to work on your pistols.  Need help?  Check out this video for stretches, technique, and progressions.

6 comments:

ROBERT KINNEY said...

14:34 Rx

Shoulders smoked. The blue mat is a lifesaver...

Susan Friend said...

10:00 Rx

I redeemed myself from yesterday's embarrassment. You know you're running a slow game when you start with the 5:45 group and are still at it when the 6:30 group starts.

Ross said...

IMCF SD DET

13:18 RX

Hang Snatches at 135, then pistol progressions to a 12" seat and then a 10" seat.

Dan R. said...

11:52 almost Rx. Had to finish last 4 HSPU piked from a box. Posted my time on the board right after Ricky's 7:50. Nice work.

Jimmy Chen said...

10:00 with 35#. Agree with Rob that this was a shoulder-smoker of a WOD!

Tried working pistons afterwards and thought, "well, I guess that's that!" Felt pretty good the rest of the afternoon until I saw Wednesday's WOD. 50 pistols!

Allan Jackman said...

12:11 Rx
I agree with everyone above... Shoulders were on fire