Aug 6, 2014

Thursday 14.08.07

Main WOD
21-15-9-6-3

- Power Snatch 95/65#
- Over-the-Bar Facing Burpees

Optional Strength Work
Back Squat, 3 x 5 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: Just like yesterday’s strength work, you are going to want to use a hook grip on the bar to keep it from falling out of your hands. When you jump over the bar for your burpees you need to be looking at the bar, not doing a burpee beside the bar. The key to getting through this WOD is to keep moving on the burpees. Force yourself to get down and back up.

Scaling: Reduce the weight to 65/45#.  Walk around the bar instead of jumping over bar.

Strength Work: This strength work is designed to translate over to your Olympic lifts. We are going to be doing a High Bar Back Squat versus a low bar (power lifting) squat. As with all of the AHAP workouts, continue to increase the weight each set.

6 comments:

Ross said...

9:01 RX

ROBERT KINNEY said...

9:43 Rx

The first 21 is always te hardest...

Dan R. said...

11:46 Rx.
Also made up my hang power cleans from yesterday.

Jimmy Chen said...

IMCF Sill

Did yesterday's WOD today. Finished at 18:55 with 135#.

Totally agree with folks who commented yesterday - it was a pretty good smoker, especially with Lawton humidity in the morning!

Sean Carmody said...

11:42 Rx

Oleksii Tsariuk said...

8.38 Rx
A lot of fun��