Aug 18, 2014

Tuesday 14.08.19

Two WODs
 
WOD1
 - 500m Row E3MOM for 12min
 
-Rest 5 Min-
 
WOD2
- 100 Alt Dumbbell Snatch 45/25#
 
Strength Work
Front Squat 3x 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: Two WODS are better than one! 
  • WOD1: Row 500m Every third minute on the minute (0:00, 3:00, 6:00, 9:00).  Remember to the order of operations while rowing (legs, back, arms - arms, back, legs). Try to keep your rounds within +/- 10 seconds. If you get done and still have some time before the next round, get off the rower and walk around.  Check out this video for some rowing tips and tricks.   
  • WOD2. Rest 5 minutes (so...minute 17:00) and begin the next WOD.  Try and keep the Dumbbell as close to the body as you can. Think about zipping up your jacket with the DB. Full range of motion requires that the DB must touch the ground and then be held overhead with knees, hips, elbows extended.  Check out this video for DB snatch tips.

Scaling: If your 500m row is taking the full 3 minutes and you are getting zero break, reduce the distance to 400m. If you cannot row, substitute 400m run for the row (not preferred). For the DB snatches, lower the weight to 35/15#.

Optional Strength Work: AHAP = As heavy as possible (while keeping good form). Remember the points of performance.  Elbows high throughout, proper rack, lumbar curve, hip crease below knee crease, knees tracking over toes, and weight in heels. One way to do this is keep a loose, two finger grip on the bar.

4 comments:

ROBERT KINNEY said...

18:23 Rx?

Tough one to score but I maintained a 1:45 split for the 500m rows and took 6:23 for the DB snatch...

Jimmy Chen said...

Maintained a 1:58 split for the first four rounds, but went over the 2:00 mark at round five.

Finished the DB snatch Rx at 6:09, though.

Dan R. said...

i averaged from 1:43-1:48 on my splits. I took a break then did 100 DB snatches. Then I went to the whitebaord and didn't have a clue what my score was.....but I was very sweaty and exhausted.

Oleksii Tsariuk said...

my average was 1.35 on splits(too fast, i figured later)
4.55 100 snatches