Aug 3, 2014

Monday 14.08.04

Main WOD
1RFT*

- 75 Overhead Squats 75/55#

*Penalty : 5 Burpees every time bar hits the ground

Strength Work: Hang Power Snatch
- 5 x 5 As Heavy As Possible (AHAP)

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!

Main WOD: Here is a one movement workout, with a penalty. The key to this workout is to go in with a plan. Know that you will probably not get all 75 done in one set.

The movement standards for this workout are the crease of your hips below the crease of your knee. If you have an issue hitting the proper depth, get a med ball and squat to the ball. Ensure that your midline is “turned on”, as OHS are more of a midline workout than a leg workout.

Scaling: If your legs are struggling, reduce the weight.  If you have shoulder issues, substitute Front Squat with the same weight.

Strength Work: The idea of the rep scheme is to continually increase the weight. If you fail in your last set of five…then you did it right.

5 comments:

Ross said...

IMCF SD DET

good to be in the bubble again if only for a few days, forgot how swampy it was.

OHS
2:32 RX

hang snatches
5x5
75, 95, 115, 135, 155(f on 4), 155 (f on 4).

Jimmy Chen said...

IMCF Sill

Yup, OHS is still my goat. Finished at 9:00 w/ 65#.

ROBERT KINNEY said...

3:54 Rx

Got up to 145# on the Hang Power Snatch.

Sean Carmody said...

4:59 Rx; FYI, 6:30 group is up to 10 athletes.

Dan R. said...

4:06 Rx. No burpees today, but I took long rests with the bar on my shoulders.

Hang snatch to #100 then pretty much lost any form I had.