Nov 16, 2014

Monday 14.11.17

Main WOD
12min AMRAP

- 8   Push Press 95/65#
- 12 Hand Release Push Ups
- 8   Hang Cleans 95/65#
- 12 Box Jumps
 
Optional Strength
- 6x 6 Back Squat @ 70% 1RM

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: Today workout is a 12 minute AMRAP. There are 4 movements with a consistent rep scheme. Your score is the total number of rounds completed plus reps. Focus on a full range of motion for each movement.  Push press requires full elbow lock out with bar over the shoulders/hips/knees/heels. HRPU require hand off the ground at the bottom and full elbow extension at the top while maintaining a rigid body line.  Hang cleans start below the knees, but of the ground, and finish with the bar on the chest with elbows in front of the bar.  Box Jumps require two feet on the box with full hip extension. 

Scaling: Reduce the bar weight and lower the box height. Substitute regular push ups for HRPU is needed.

Strength: Continuing with the back squat. This week we are adding 5-10 lbs. to the same weight % and rep scheme as last week. For today, the program is 6x6 @ 70% 1RM + 5-10 pounds. For example, if you’re back squat 1RM is 200 lbs., your weight today would be 145-150 pounds.

7 comments:

Sean Carmody said...

Bad link for the hang power clean. Try this one:How to Do Hang Power Cleans - Technique WOD: http://youtu.be/uSXHo9E9sEA

ROBERT KINNEY said...

6+4 Rx

No rest in this wod

Ryan Kroells said...

@ Rob- involuntary rest was what happened after round 4 when I was sucking on the floor trying to do more push-ups.

Chuck Lawrence said...

7+22 Rx. I'm not even sure how to classify this one...it was almost like my heart couldn't keep up with power output. Weird. Great WOD, Dan!

Sean Carmody said...

6+11, I'm with Ryan, muscle failure on the hand releases is what got me.

Ross said...

IMCF SD DET

6rds + 27 (8 PP, 12 HRPU, 7 Hang Cleans) RX

Dan R. said...

6+16 Rx. No more laughing at Rob when he tells us how many rounds we will probably complete during the WOD brief.