Aug 5, 2014

Wednesday 14.08.06

Main WOD
3RFT

- 400m Run
- 15 Front Squat 185/115#
- 25 Pull-Ups

Optional Strength Work
- Hang Power Clean:  5 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: The run is the warm-up and active recovery for this WOD. Make sure that you don’t sprint right out the door. The front squats start from the floor and the first rep can be squat cleaned.  Know your red line for Pull Ups and break 5 reps prior in order to save yourself for the next round.

Scaling: Substitute a 500m row for the run.  Reduce the weight on the front squat to 135/95#.  Substitute jumping or banded pull ups for kipping pull ups.

Strength Work: Use your hook grip for this movement. It will save your grip and allow you to throw up heavier weight. Check out these helpful videos below.
REMINDER : Coaches Clinic at 1600 in the Bubble. Open to all Current and Future CF LVL 1 Trainers.

5 comments:

Ross said...

IMCF SD Det

17:43 RX, smoker.

monroe said...

For anyone planning to attend the coach's clinic today, bring your training guide and note taking material. We'll be covering the press progression and the six criteria for small group work.

Dan R. said...

16:11 @ #155

As Charles Barkley would say;
"Trrrible......just trrrible."

ROBERT KINNEY said...

18:53 (95/155/155#)

brutal WOD...at least my hands didnt rip

Adam Thompson said...

These are comments that I like to see. I started to feel like the programming was too easy.