Dec 4, 2014

Friday 14.12.05

Team WOD "Three's Company"
3 Partners, 2 Games, 1 Ball/Bar

PART 1: 15min AMRAP
Partner A: Run 200 M with Med Ball 20/14#
Partner B: Max Effort Pull-ups
Partner C: Max Effort Burpees
*Athletes rotate when Partner A returns from run.

REST 3 MINUTES

PART 2: 6min AMRAP
Max Effort Power Cleans 135/95#
*1 Bar Per Team

Optional Strength Work
Find Deadlift 1 Rep or 3 Rep Max

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!

Team WOD: Partner A will be the Team's PACER.  Whenever the runner returns, everyone rotates. The run also serves as active recovery. Grab a dry erase board and track your total team Reps. Have a plan before you start. Part 1 will be from 0:00 to 15:00, rest from 15:00-18:00, and then Part 2 from 18:00-24:00.
  • Part 1. Pull-ups and Burpees should be the max effort here. Good Burpees require chest to deck at the bottom and full extension of the hips at the top with feet in air and elbows above ears.
  • Part 2. Max effort Power Cleans. Go in with a game plan so that you can rotate quickly when each athlete approaches burn out. Give your partner a 1 rep warning so that they are ready to jump in and have the rest partner record reps. 
Scoring: Total Pull-ups + Total Burpees + Total Power Cleans

Scaling: Substitute Jumping/Band Pull Ups if needed. Substitute regular burpees with jump out burpees in stead of going all the way to the ground if you are still working on developing core strength.

Optional Strength Work: Find your 1 Rep Max Deadlift. If you’ve done this recently, try for your 3 Rep Max. We will utilize these max numbers to calculate for the Wendler program next week.
  • Remember to start with a good setup: maintaining your lumbar curve, keeping your weight in your heels, and having shoulders slightly in front of the bar.
  • For the lift, hips and shoulders rise at the same time, the bar stays in contact with legs throughout, and the hip is completely open and knees are straight at the top.

1 comment:

Chuck Lawrence said...

This was fun to score...
Chuck, Charles, and Carlos: 513 Rx