Jun 9, 2014

Tuesday 14.06.10

Main WOD
12min AMRAP

- 8 Full Squat Cleans 135/95#
- 10 Kettle Bell Swings 53/35#

Muscle Ups 5x3 Unbroken
Turkish Get Ups 4x10 (5 each arm)

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: 12 minutes is not a long WOD, so keep your rest cycles short by attempting to limit your breaks to five breaths or less.
  • Squat Cleans. Highly technical movement of a power clean combined with a squat movement. Important factors here are active shoulders with a good shrug on the uptake, pop those hips open at the top, really drop below that bar in the catch. Keep in mind the squat points of performance with weight in the heels, hip crease below the knees, lumbar curve present with a neutral gaze. Focus as well on keeping that the bar balanced on your upper chest with your fingertips present to keep it in place.
  • KB Swings. Work on opening the hip all the way when the weight is traveling to the overhead. Lock out your arms and focus on keeping your shoulders and core tight.
Scaling: Reduce the weight to your appropriate skill level, reps remain the same.  If the Full Squat Clean is too technical, substitute a Power Clean and Front Squat at 1:1.  In addition, select a kettle bell weight that allows you to execute unbroken or in large rep counts to keep your pace up.

Skill: Pick one or both...If your buddy only does one, guilt them into doing the other...
  • Muscle Ups (MU).   Working on stringing your MU. If you don’t have the MU, substitute pullups & ring dips at a 3:1 (9 unbroken each set).  Intent is to build the strength necessary to execute the MU and then the skill to string them together. 
  • Turkish Get Ups (TGU). Finish off the day by taxing your core and developing mid-line stability (MLS) through weighted balance and movement. Watch this video for tips and techniques for the TGU.


Ross said...


6 rounds plus 2 squat cleans RX

Dan R. said...

5rnds+5 Rx. I still don't like burpee broad jumps.

Sam Friend said...

5+2 Rx
That hurt, especially after doing a squat intense WOD yesterday. My legs were on fire!


4+9 (did sets of 10 cleans & 8 kb)

I wrote it right on the board and totally did it wrong anyways...

Sam Allen said...

5+5 Rx. Smoked...

Jimmy Chen said...

Only 3 rounds done, but did this Rx. Man, was this deceptive!