Jan 14, 2015

Thursday 15.01.15

Main WOD

- 10 Hang Power Cleans 95/65#
- 10 Push Press
- 10 Lunges w/ Bar back racked

Skill: Snatch
- Burgener Snatch Warm Up
- 5x 3 Hang Power Snatch

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!

Main WOD: Lots of weightlifting, lots of reps.  Find a rhythm and stick with it. Otherwise, you will smoke the first 3 rounds and the last 4 round will smoke you. Pay special attention to the notes below about the Barbell Lunge.
  • Hang Power Clean. HANG – The pull for the Clean starts above the knee, not from the ground. POWER – Catch the bar higher than in a full squat, ¾ squat or almost standing but with knees bent.
  • Push Press…DIP, DRIVE, PRESS. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. Drive: With no pause at the bottom of the dip, the hips and legs forcefully extend. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms extend fully.
  • Back Rack Lunges.  Step forward with your right leg and squat down through your hips, while keeping the torso upright and keeping balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, push up and go back to the starting position
Here is a great Beginner’s Guide for the Barbell Lunge: http://relativestrengthadvantage.com/barbell-lunge/

Skill: Begin with the Burgener warm up for the snatch. Perform 3-5 reps of each movement before moving on to the next one.  Then move into the Hang Power Snatch.
  • Hang Power Snatch. It’s time to put all the skill transfer exercises together. Remember weight in your heels, keep the bar close to your body, aggressive hip drive, don’t bend your elbows too early and get under that bar!
  • VIDEO: https://www.youtube.com/watch?v=K6QunmuTZOQ


Chuck Lawrence said...

11:39 Rx. Pace was key to getting through this one...

Ross said...


10:31 RX, started out great had to reign pace in a bit after 3rd round, just like coach put out in the description...

Jimmy Chen said...


14:20 Rx. Definitely agree with finding a good pace, as I didn't quite settle into a good rhythm until the 3rd round.