May 12, 2014

Tuesday 14.05.13

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Main WOD
1RFT

- 800m Run
- 30 Deadlift (185/115)
- 600m run
- 20 Deadlift (185/115)
- 400m Run
- 10 Deadlift (185/115)

Strength:
- Deadlift 5x3 @ 85% or your 1 Rep Max

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: Deadlift weight should be selected to allow unbroken sets or at least maintain a good pace on large sets.  Remember the 6 points of performance: the set up should ensure lumbar curve, shoulders slightly in front of bar, and weight in heels.  The movement should ensure the bar maintains contact with the shins, hips and shoulders rise at the same rate, and the hips reach full extension at the top.  DO NOT SACRIFICE YOUR BACK FOR TIME.

Strength: 5 sets for 3 reps at 85% of your 1 rep max.  Same points of performance as listed above.  These reps are for QUALITY, not for TIME.  No excuses for bad form.

4 comments:

Jimmy Chen said...

Finished just under 12:00 @ 135#. Thanks to Dustin for the pacing tips and Jason for the motivation near the end.

Couldn't muster the mojo to try strength work, considering that I just did DL.

Ross said...

IMCF SD DET

METCON RX @ 11:42

DL 5x3@375

Kurt Knoedler said...

It was great to be back in the bubble this morning! I had to sub the deadlifts for 16k KB snatches. Finished at 13:05

Dan R. said...

11:35 Rx. Thats a lot of deadlifting. Then followed that up with....deadlifts.