Feb 3, 2015

Wednesday 15.02.04

Main WOD
1 RFT

- 10 Power Cleans 185/115#
- 40 Wall Balls 20/14
Rest 3 mins
- 15 Power Cleans 155/105#
- 30 Wall Balls
Rest 3 mins
- 20 Power Cleans 135/95#
- 20 Wall Balls

Skill
- 4x 10 Toes-to-the-bar (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: The power clean is all about explosive power, particularly in the “jumping” position before the second pull when the bar is above the knees. The jumping, or “second pull,” position for the power clean. Hips and knees are unlocked, elbows are straight, and the jump will take the bar straight up. End the movement with the bar in the rack position with elbows high. Choose from one of the two options based on your abilities; however, scale the weight as needed to ensure proper form and intensity during the pull. Choose an option (or scale it further) to allow you to produce good power in each rep up to number 20 of the third set. We are also changing weights during the rest periods, so load the bar for easy changes allowing yourself real rest for another explosive set.

Scaling Options: Reduce the starting weight of the Power Cleans and continue to scale throughout the WOD pieces (ie. 155/105, 135/95, 115/75). Reduce the weight of the Med Ball to ensure full range of motion.

Skill Work: Toes-to-the-bar (TTB). If you haven't completely figured out TTB yet, check out this AF video. The most efficient way to get 'em done is to use a kip similar to your pull-up. It's all about managing shoulder and hip angles, not just core strength... Scaling options include knees to elbows (kips still help), or hanging leg/knee raises to parallel. 

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