Aug 12, 2014

Wednesday 14.08.13

Main WOD
5RFT

- 5 Power Cleans 155/105#
- 10 Burpees
- 15 Wall Balls 20/14#

Optional Skill Work
- 3x 10 Toes-to-Bar (T2B)

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: Just as like last week’s power snatches, the power clean does not require a full squat.  However, each rep starts with the bar will touch the ground and finishes with the bar in a nice rack with hips and knees fully extended. Check out this video for tips on the power clean. Make sure that you are going all the way to the bottom of the squat for the wall balls (hip crease below knee crease).  Normal burpees today meaning the rep begins with chest and quads on the ground (horizontal) and ends with hips fully extended, elbows above ears while feet are off the ground (vertical).  In order to prevent depression, no video about burpees is provided.

Scaling: If you have to do singles for each clean, that is fine for this WOD. For wall balls, I would prefer that you find a light ball and hit the target.

Optional Skill Work: Fight to stay on the bar for each set. Normally the grip goes prior to your midline strength. Check out this video for tips on Toes-to-Bar.

REMINDER: Coaches Clinic at 1600 in the Bubble open to all Current and Future CF Trainers. 

8 comments:

ROBERT KINNEY said...

1030 Rx.

Beware the foamy 45... They are not all created equal...

Ross said...

10:31 RX

Jimmy Chen said...

10:14 @ 115 lbs. Nice lung-burner of a WOD this morning.

@ Rob: Foamy 45?

monroe said...

Today's coaching clinic focus is lifts from the ground. Study the progressions, bring your guides.

Cedric Burden said...

11:07 (95#) on PC...I worked out with the ladies at the 0800 class..way to push it ladies!!

Dan R. said...

10:14 Rx.

monroe said...

Due to a pop-up work-related task, I'm going to be late for the coaches clinic today. May not make it until 1700. If I cannot be there at all I'll advise and reschedule.

Oleksii Tsariuk said...

8.12 RX