Oct 21, 2014

Wednesday 14.10.22

Main WOD
1RFT, Running Clock

Buy In
- 400m Run Buy-In

Then
21-15-9

- Cleans 135/95#
- Hand Stand Push Ups

Buy Out
- 30 Burpee Buy Out

Strength: Snatch Balance
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

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!

WOD: Buy into the WOD with a 400m run, but don’t sprint too hard. Buy out of the WOD with 30 Burpees, hard and fast. Cleans can be any variation, but full extension of the hips at the top is non-negotiable.  Cycle through the cleans in sets for efficiency while maintaining full range of motion (ROM).
Scaling: Slow up on the run and lighten the load on the cleans.  Substitute the appropriate progression for the HSPUs. Burpees can be slowed down and executed as walk-out burpees (instead of jumping both legs behind you on the way down).

Strength: Snatch-Balance.Use the sets of five to work light snatch balances. Work progressively heavier snatches on the 3, 2, 1s.  Focus on quick feet, full extension of hips, and fast drop under the bar to achieve active shoulders before receiving the full weight.  Stand to full extension, bring feet together, and repeat.

4 comments:

Chuck Lawrence said...

10:50 Rx. Didn't do the snatch balances this AM, will work them in this afternoon during my PM training session.

Ross said...

IMCF SD DET

3 mile run with cadets this AM and some good old fashioned Push ups and sit ups..

Uggh.. High volume (Anything over 5) of HSPU does me in quickly, but hey I got through them.

WOD RX @17:30
Snatch Balances maybe started too light, had a hard time locking in 65 lbs - shoulders felt too tight, but once I got up to 95 it felt good.

5@65
5@65
3@85
3@85
2@95
2@95
1@115
1@135

ROBERT KINNEY said...

16:51 Rx

I really liked the buy in/out coupled with the 21-15-9.

Another great turnout at 0545!

Keep it up IMCF

Jimmy Chen said...

IMCF Sill

12:55 @ 115#. Echo Rob's comment about buy in/out. It definitely adds some strategery (yes, I made that word up) into the WOD.