Aug 13, 2014

Thursday 14.08.14

Main WOD
7RFT

- 7 Overhead Squats (OHS) 95/65#
- 200m Run
- 7 Chest-to-Bar Pull Ups (C2B)

Optional Strength Work
3x 3 Cleans @ AHAP

Post loads and results to www.ironmajorcrossfit.com
 

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

Main WOD: Keep your abs engaged and armpits facing forward (active shoulders) on the overhead squats. Make sure that you hit the bottom of the squat (hip crease below knee crease). OHS weight is relatively low, so make every attempt to go unbroken.  It will cost you about 15 seconds every time you break and try to get the bar back overhead. Use the 200m run as active recovery.  CTB Pull Ups are also a low rep count...take a deep breath before hopping on the bar and go unbroken.

Scaling: Reduce the OHS weight to 65/45# so that you can get all 7 reps unbroken on the first round. Don't have C2B Pull Ups?  Substitute regular pull ups, jumping pull ups, or banded pull ups at 2:1.

Optional Strength Work: By reducing the number of reps per set this week, we are expecting to get more weight on the bar. However, the weight selected should also allow you to execute touch and go reps (T&G).

Videos:

4 comments:

Ross said...

IMCF SD DET

13:44 RX

Oleksii Tsariuk said...

13.00 nice triplet

Sean Carmody said...

13:21 Rx

Jimmy Chen said...

11:58 Rx. Slowly but surely, OHS is moving away from goat status...