Dec 1, 2014

Tuesday 14.12.02

***Coaches Clinic Today at 1600 CST***
Main WOD
3 AMRAPs, 2min Rest Between

#1 - 6min AMRAP
Power Snatch 115/75#

#2 - 5min AMRAP
Wall Balls 20/14#

#3 - 4min AMRAP
Kettle Bell Swings 53/35#

Skill: Grip Strength
-4min Hang from Rig (45sec ON / 15sec OFF)

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: With a focus on one movement at a time, your goal should be to go as many reps as you can while still maintaining proper form. Go in with a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Use the 2 minute recovery between each AMRAP to get your head in the game for the next challenge.
  • 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.
  • Wall Balls. The movement begins with a full squat (hips below parallel) and utilizing the leg drive and hip extension to power the ball to the line.
  • KBS. Similar to a Push Press, the KBS begins with a shallow dip to load the hips and allow them to drive the KB overhead.
Scoring: Total number of reps combined from each AMRAP.

Scaling: Reduce the snatch weight to 95/65#. Reduce the wall ball weight to 14/10#. Substitute Russian swings (eye level) for American Swings (overhead).

Skill: Grip Strength is vital when working on your muscle up, pull up, or hang cleans. Challenge yourself to hold on for the entire 45 seconds!

4 comments:

Sean Carmody said...

37 / 80 / 65 = 182 (Rx)

Chuck Lawrence said...

42/91/79 = 212 Rx.

ROBERT KINNEY said...

194 Rx

The worst part was of the morning was the skill work... The 4min hang about killed me!

Jimmy Chen said...

IMCF Sill

171 with 95# on PS. It seriously felt like doing three WODs back to back. Felt awesome, though!