Oct 12, 2014

Monday 14.10.13

***Holiday Hours 0800-1700 Today***

Main WOD
5RFT

- 400m Run
- 15 Thruster 95/65#

Skill
Max Height Box Jump

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Holiday start time of 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Just another easy run and thrust! Line up at the double doors and run out to the 200m turn around point (cone will mark the spot). Upon returning from the run, grab you barbell and execute 15 thrusters.  The first rep may be squat cleaned into the thruster.  Ensure your hip crease is below your knee crease at the bottom.  As you thrust upward, extend the hips creating momentum for the bar to rise and achieve full lockout at the top with elbows extended.  Repeat for 5 total rounds.
Scaling: Reduce the thruster weight to 75/45#.  If you have shoulder issues, consider substituting with squat cleans.

Skill: Time to get a new PR at Max Height Box Jumps! Your legs should be warm after finishing 75 thrusters, so work on timing of your arm swing and leg extension at the beginning of the jump.  Remember to recoil at the top to create max distance between the floor and your feet.  We will stat an old fashioned Congo line with progressively higher box height (utilizing soft boxes).  Once your out, cheer on your friends!
 

1 comment:

ROBERT KINNEY said...

17:45 Rx in the rain

Good turn out today