May 6, 2014

Wednesday 14.05.07

Main WOD
1RFT

- Row 2000m
- 50 Pistols (total)
- 30 Hang cleans (135/95)

Strength
- 1 rep max of Clean & Jerk

Skill
- 5 min of Double Under progressions

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: This workout is one of the events for the 2012 Regionals.  To get some regional spirit, try the Hang Cleans at 80% of your 1 rep max or 225/135 for Competition Rx.  Otherwise, do the weight prescribed above. If you don't have pistols yet, do 100 air squats.

Strength Work: Warm up with a light weight. Then take 12 min to establish your 1 rep max of Clean and Jerk. Any type of clean (power, squat) or any type of jerk (power, split).  Recommend 3-3-2-2-1-max.

Skill Work: Spend 3 to 5 min on the double under progression, on this video show really good tips.

6 comments:

Sam Friend said...

15:45 Rx
Glad we didn't have to do the cleans at 225 like the regional competitors. As it was I slowed significantly. Dan's steady pace caught up to me and passed me to beat me by about half a second.

ROBERT KINNEY said...

14:46 Backwards Rx

I dont know if which is worse, Cleans afer Pistols or Rowing after Pistols.

It was slow going the first and last 500m.

Jimmy Chen said...

In response to Rob's query, might I add that pistols after rowing sucks a LOT! Finished at 15:08 at 95#, Rx'd pistols.

Felt pretty good afterwards until I sat down for a cup of coffee. Didn't realize that pistols took more out of me than I thought. I'll be doing the slow, meditative walk for the rest of the day, thank-you-very-much!

Ross said...

IMCF SD DET

Great job to all of you that did this RX, Pistols elude me yet... I defaulted to the 100AS version,
Time of 11:25

C&J,
worked @135,155, 175, 195, 215, 225 (went up Easy) then jumped to 245 failed twice on it, both times in the jerk I caught my forward toe and was just not finishing the movement. Disappointing but that is the way it goes someday, have to work on the foot work. Cleans felt really good even at 245.

Dan R. said...

15:45 Rx. Thanks to Susan and Sam for the pointers on the C&J. I was able to transition my clean&press to an improved clean&jerk.

Allan Jackman said...

Kudos to everyone, I finished 19:11 Rx. Thighs are on fire.