Feb 19, 2015

Friday 15.02.20

Team Hero WOD: "Girls, Girls, Girls”
3 Benchmarks, 2 Partners, 1 RFT

Isabel
-  30 Snatches 135/95#

Grace
- 30 Clean and Jerks 135/95#

Fran
21-15-9
- Thrusters 95/65#
- Pull Ups

Skill Work
- 3x 15 GHD Sit Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

TEAM WOD: This partner WOD is 3 benchmark WODs back to back to back. No rest in between. One partner works while the other partner rests. Each Athlete will do ALL the reps (i.e. 30 snatch, 30 C&J, 21-15-9 Thrstr/PU). Athletes must advance through the WODs together meaning that Partner A cannot begin C&J until Partner B has finished all their Snatches. Fastest team through all the WODs Wins!

"Isabell" - Each rep starts with the bar on the ground and ends with the bar locked out overhead with knees, hips, and elbows fully extended. Athlete may squat, power, or muscle snatch. Reduce the weight to ensure the Athlete can lift the bar from start to finish in one motion. Consider sets of 3-5 to maintain a pace throughout. Watch Rich Froning do "225# Isabel" in under 7 minutes.

"Grace" - Each rep start with the bar on the ground and ends with the bar locked out over head with knees, hips, and elbows fully extended. Athletes must clean the bar into the standing position with bar racked on the chest. Athlete executes the jerk by performing 2 dips and receiving he weight in the partial squat. Athlete then stands with bar overhead and feet under shoulders. Again, consider sets of 3-5 to maintain a pace throughout. Watch Rich Froning compete against himself and set a new PR for a "225# Grace" in about 3 minutes.

"Fran" -  Save the best for last! Each thruster start with the bar on the ground and ends with the bar locked out over head with knees, hips, and elbows fully extended. Athletes must "squat" clean the bar ensuring hip crease is lower than the top of the knees. Then the Athlete executes the thrust by transferring momentum from the bottom of the squat by opening the hips and pressing the bar overhead. After completing all your thrusters, head to the pull up bar. Rep starts with arms fully extended in the hang position and ends with the bar above chin. Repeat until complete. Watch Rich Froning complete "Fran" in under 3 minutes.

Scaling Options:
  • Reduce the weight for the Snatch/C&J to 115/75#
  • Reduce the weightfor Thrusters to 65/45#
  • Substitute Banded/Jumping Pull Ups as needed

4 comments:

Tara Kinney said...

Wow...this looks fun??

Iron Major CrossFit Coordinator said...

Chuck and Rob - 25:32 Rx

Awful, Awful, Awful... but on a positive bite, I am ready for the Open.

Chuck Lawrence said...

Concur with Rob. Take three burners, stick them together, and it's more like getting punched in the gut for 25 straight minutes.

So glad tomorrow is a rest day...

Ross said...

IMCF AL Det

I was solo skipped Fran cause of some pretty bad hand tears
Did Isabel RX in 2:45 rested 1min did grace RX in 3:05