Aug 19, 2014

Wednesday 14.08.20

Main WOD
16min AMRAP

- 3 Strict Press 95/65#
- 5 Push Press
- 7 Push Jerks

Skill Work
- 3x 10 Knees to Elbows (K2E)

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: One bar, three movements. It will be MUCH faster if you don’t put the bar down between each exercise. Take a 5 second pause before each round and try keeping that pace. Ensure you are keeping your midline tight, weight in your heels, feet under hips, and you are pushing the bar directly overhead.  Tuck that chin and get your face out of the way!

Scaling: The idea is NOT to do 15 Push Jerks over and over and over.  Reduce the weight to 65/35# so that you can execute each distinct movement.

Optional Skill Work: Time for some core development.  Remember that each reps begins with heels behind the bar and ends with knees touching elbow, NOT armpits.  Check out this video for tips and tricks on K2E.

2 comments:

Jimmy Chen said...

7 rounds. Started out Rx during round one, but had to drop weight down to 75# in order to maintain proper form and not cheat on the push jerk.

Ahh, CrossFit...always a humiliating experience.

Oleksii Tsariuk said...

11 Rd Rx