Jun 15, 2014

Monday 14.0616

Main WOD "12.2"
10min AMRAP

- 30 Snatch 75/45#
- 30 Snatch 135/95#
- 30 Snatch 165/115#
- AMRAP Snatch 210/145#

*Change your own weights

Skill
- 3 Max Effort Attempts of Triple Unders

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.  Check out this video for official game standards.

Notes: The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Scaling: Maintain the same rep scheme, but start at a lower weight while also reducing the weight increases.  Regardless of weight, this WOD has a high volume of snatches.  Be sure to warm up using The Burgener Warm Up prior to 3,2,1...Go!

Skill: Triple Unders?  Yes...Triple Unders (TU).  Spend 5 minutes going over the techniques discussed in this video.  Then give 3x attempts of max effort TUs.  If you still think TUs are a jump too far, continue to work Double Unders (DU) and practice the techniques in this video.  Then give 3x attempts of max effort DUs.

3 comments:

ROBERT KINNEY said...

60 Rx

Didn't realize how big a jump there woul be between 75 & 135. Always fun to revisit an old open WOD.

Dan R. said...

50 reps @ #75, #115. I feel like one big accident waiting to happen when I attempt high reps of snatch work.

One triple under with each attempt.

Worked some back squats afterward.

Ross said...

IMCF SD DET

remembering how I started way too fast when I did this workout a couple of years ago, I tried to take a nice easy pace, got through 60 reps (75 and 135) with over 2:30 left on the clock, but just couldn't get under 165, failed 5 times @165 so score stayed at 60 right were I was during 12.2 .... Waited 2 mins after the clock ended and got under 165 twice.. - called it a day..

Saturday did the 14.2 Qualifier for Granite Games -

In 16 minutes, complete as many reps as possible beginning with:

Row, 50 Calories
Pull Ups, 20 reps
135lbs Back Squats, 40 reps
Pull Ups, 20 reps
115lbs Front Squats, 30 reps
Pull Ups, 20 reps
95lbs Overhead Squats, 20 reps
Pull Ups, 20 reps

Scored a 206 has me sitting 43rd in the Mens 40-44 division after two weeks.