Jul 23, 2014

Thursday 14.07.24

Main WOD "Amanda"

- Muscle-ups
- Snatch 135/95#

Deadlift 5-3-1 reps @ 75/85/95%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Benchmark #7. These two high-skill movements make for a very challenging workout. There's only a small percentage of athletes that can complete this workout under 5 minutes.
The accuracy and balance of the snatch and the stamina and coordination needed for the muscle up make it one of the toughest benchmark WODs.
  • Muscle Ups.  21 total reps of the most complex gymnastic movement in the CrossFit kitbag.  If you can do a muscle up, this is a great WOD to force yourself to get all 21.  String them together and you will set yourself apart from the rest. Check out this article for tips on progressions and perfecting the movement.
  • Power Snatch. 21 total reps of the most complex weightlifting movement. Check out this video for step by step instructions on the snatch.
Scaling: Substitute with Bar Muscle Ups at 1:1. Also substitute Muscle Ups for Chest-to-Bar Pull Ups and Dips at 2:1.  Substitute Snatch with Clean & Jerk and/or reduce the weight to 95/65#.

Strength: 3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Review the points of performance prior to execution.  In order to reduce the "jerking motion" at the beginning of the pull, make an effort to pull the slack out of the bar before accelerating.  Pull until you feel the bar get tight against the plates. Once you reach that point—where you feel the bar bending—THEN begin the pull off the floor, thinking of accelerating the speed more and more with every inch the bar moves.


Sean Carmody said...

8:24 (Rx) (PR)


11:54 Rx (PR)

Thanks to all the motivators for helping me push through the last round of 5... the snatch got real heavy at the end.

Ross said...


I did bar MU due to lack of places to hang rings at wellness center here.

5:59 - did snatches as singles but was able to move pretty quickly through them. MUs had to break up a bit set of 9 (5,3,1) set of 7 (3,3 1-f, 1), set of 5 (3,2).

DLs went well today felt much better than last week.

Dan R. said...

13:20 @ #115 and 10 MU's(6 rnd 1, 2 rnd2, 2 rnd 3) with 11 scaled MU's.
Probably my 2 worst exercises combined in one WOD. However, I believe 10 MU's today may have doubled the total number of MU's I have completed in my life