Aug 24, 2014

Monday 14.08.25

Main WOD
3RFT

- 30 Kettle Bell Snatch 53/35#
- 400m Run

Skill Work
- 3x 3 Front Squat 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: This couplet is three rounds for time.  The kettle bell does NOT have to touch the ground after each rep, but just like a barbell snatch, the goal is to keep the weight as close to the body as you can. Check out this video for more tips.  Sprint the first 200-300m and coast the last 100m to all for partial recovery before another round of KB Snatch.

Scaling Options: Drop the weight to 44/24# or to a weight that allows you to execute 5-10 unbroken reps.

Optional Skill Work: The rep scheme should allow you go heavier than last week. Focus on form prior to loading on the weight.  Points of performance include: weight in heels, maintain lumbar curve, knees track over toes, hip crease below knee crease, proper rack, and elbow high through out the movement.

3 comments:

Jimmy Chen said...

10:32 @ 35#

Ross said...

IMCF SD DET

9:14 with 55 lb Dumbbell.

Front Squats
3x3
3@225
3@275
3@295

Worked some banded cleans afterwards, cause I felt spunky...

Cedric Burden said...

11:25 @ 40#