May 13, 2014

Wednesday 14.05.14

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Main WOD
"Kelly" 5RFT

- 400m Run
- 30 Box Jumps (24/20")
- 30 Wall Balls (20/14#)

Strength
5 min EMOM of 2 snatches (touch and go) @ 75%

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 is a benchmark WOD, so make sure you are recording your time in your logbook. During the box jumps, ensure you are reaching full extension on the top of the box.  You can jump or step up for Rx.  During the Wall Balls, ensure the hip crease is below the knee crease at the start of the movement and ensure the ball hits above your line (10'/9'). 

Scaling: Use a a lower box or lighter wall ball, reps remain the same.

Strength: 5 minute EMOM (every minute on the minute) of 2 repetitions of a full snatch.  Pick a weight that allows you to conduct the movements unbroken, ideally touch & go.  Check out this video for demonstration of the "touch and go" snatch.

6 comments:

ROBERT KINNEY said...

Great times everybody! A lot of sub 25 and a majority under 30... Write it down in a book, you will see this WOD again.

Ross said...

IMCF SD DET

Kelly
RX @27:39

EMOTM5 2 Snatches @135

Sam Friend said...

Justin reminded me that I have done his one before (last Oct 31). I went back in my records and the archive and remember that it was raining. We were worried about people slipping while jumping on the boxes, but no one did.

28:40 Rx (PR by a minute). Looking at the archived blog,most had times right at 30 min or more. With most having under 30 min today, we have improved as a community.

Jimmy Chen said...

Finished 27:00 on the dot, with 14# WB. Couldn't consistently maintain box jumps in the last round, as shin splints got the best of me.

As an aside note, the Bubble is awfully quiet between the hours of 0800-0900. Ahh, the joys of electives season...

Dan R. said...

24:06 Rx. I don't remember this WOD but I too looked in the archive. My time last Oct. was 25:50-probably due to a diet heavy on haloween candy. A good example of the benefits of utilizing the blog.

Justin Pritchard said...

26:05 Rx, a new PR. My time in October was 27:55.