Dec 17, 2014

Thursday 14.12.18

Main WOD
3 RFT

- 10 Power Snatches 95/65#
- 20 OH Squats
- 30 Double Unders
- 400m Run

Optional Skill Work: Modified Muscle up
Pull Up + Transition + Dip

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: 3 rounds for time! Pace yourself and identify where you need to break sets to maintain your momentum.  The run can be your active recovery, or the way you beat everyone!  Have fun.
  • Power Snatch: Bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
  • Overhead Squat: Keeping the key points of performance from the air squat (lumbar curve, weight in heels, depth below parallel, & knees tracking over toes) with the additions of a load in the Overhead position.
    • Active shoulders throughout the movement; retracting and extending your scapula while lifting your shoulders off of your rib cage
    • Keep thumbs up in an external rotation
    • Bar stays overhead in the frontal plane
  • Double Unders: Scale 3:1 singles
Optional Strength Work: Modified Muscle Up

5 comments:

Tara Kinney said...

Looks like we may need to sub a 500 M row for the run

monroe said...

Power snatch: bar is caught overhead in a partial squat (above parallel). Then stand to full lockout. From ground to full lockout is a muscle snatch.

Sean Carmody said...

19:28 Rx w/ row sub

Ross said...

IMCF SD DET

14:03 RX, not sure if it was this illness building in my chest or the combo of OHS/DU but couldn't get moving on the run, felt really slow...

Jimmy Chen said...

Did yesterday's WOD since I missed out. Finished with 8 rounds. Fun stuff!

Good to see a trainer (I think) taking charge of an afternoon class. Had to point out a few small, but important, details with his instruction. Mr. Monroe said it best with his power snatch description.