Feb 18, 2015

Thursday 15.02.19

Strength Work:
- 5x 3 Push Press @ 70/75/80/85/90% 1RM

Main WOD: 3x AMRAPS

4min AMRAP
- 6 Back Rack Lunges 135/95#
- 12 Pull Ups
Rest 1 min

4min AMRAP
- 7 GTO 135/95#
- 14 Air Squats
Rest 1 min

4min AMRAP
- 8 Dead Lifts 135/95#
- 16 TTB

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!

Main WOD: Maintain a high-level of intensity as you complete each 4-minute AMRAP.
  • 1st AMRAP: For the Back-rack Lunges, place the bar on your back (like you would for a Back Squat) and lunge forward. Your knee should either touch the ground or come within a couple inches of the ground before returning your feet to their original starting positions. Don’t walk around… stay in one place, lunging forward, then returning back. Execute the pull ups using strict, kipping, or butterfly pull ups. Your chin must come above the bar at the top of the motion, and your arms must fully extend at the bottom of the motion.
  • 2nd AMRAP: Execute the ground-to-overhead using either the snatch, clean and jerk, or clean and press. For the rep to count the bar must start on the ground and your arms must full lock out at the top. Make the air squats count by ensuring the crease of the hip is below the crease in the knee in the squat. Fully extend your hips at the top of the movement.
  • 3rd AMRAP: Remember to load your hamstrings and keep the bar close to your legs while executing the deadlifts. Fully extend your hips at the top of the movement. During the toes-to-the-bar, for your rep to count, your toes must make contact with the bar at the same time.
Scoring: Score is total reps from each AMRAP combined.

Scaling Options:
  • Back Rack Lunges/GTO/Dead Lifts: Reduce the weight to allow you to maintain a full range of motion.
  • Pull Ups: Banded or jumping pull ups.
  • TTB: Substitute with knees-to-elbows

7 comments:

Sean Carmody said...

193 Rx

Chuck Lawrence said...

217 Rx. Doing the 5 min Judges prep WOD after this one was horrible...

Justin Pritchard said...

151 Rx. I'm with Chuck. The judge's WOD afterwords was not fun...

ROBERT KINNEY said...

Still Battling back from a week of Flu...

Always a good WOD when you have to use the Foil System to count up your score

3(6+12) + 2(7+14) + 2(8+16)= 138 Rx

Chuck Lawrence said...

Justin's programming works both the body and the mind!

Math give me Fran cough.

Jimmy Chen said...

IMCF Sill

185 Rx.

Ross said...

IMCF AL Det

198