Jan 12, 2015

Tuesday 15.01.13

Main WOD
5RFT

- 10 Power Snatches 115/75#
- 50 Double Unders

Skill Work: Snatch
- Burgener Warm Up
- Snatch Balance 5x 3

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: This couplet is 5 rounds and the target time is 5-10 minutes, depending on your Double Under skill. THIS IS A GREAT WOD TO PAIR UP AND PRACTICE JUDGING!!!
  • 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. Every rep is from the ground. Scale up to 135# for fun!
  • Double Unders: Spin from the wrists, not the shoulders. Jump twice as high with your toes up. Substitute with tuck jumps at 1:1 or scale singles at 3:1.
Skill Work: Begin with the Burgener warm up for the snatch. Perform 3-5 reps of each movement before moving on to the next one. The sequence is as follows, always in this order:
  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch land
  5. Snatch drop
  6. Hang power snatch
I highly recommend reading more into the Burgener warm-up (link below), since it will be used throughout the month. http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf

Snatch Balance. Begin with the feet in the jumping position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
  • Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
  • Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
  • Continue to descend to full depth, be sure to pause in the squat position before you return to a standing position.
  • Watch the video below for a visual: https://www.youtube.com/watch?v=6Kcend-O21w

2 comments:

Chuck Lawrence said...

11:36 Rx. Double-unders are getting there...

Jimmy Chen said...

IMCF Sill

14:47 Rx. Thought about scaling down for a better time, but wanted to try consistently snatching a higher weight. Double-unders went fast the first round, but started to deteriote after Round Three.

Gotta say, Chuck - that's a pretty good time for this WOD!