Mar 25, 2015

Thursday 15.03.26

Main WOD
5 RFT

- 12 Front Squats 135/95#
- 12 Ground to Overhead
- 400m Run

Strength: Back Squats
- 3x 5 @ 75%

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!

WOD: If you are participating in the OPEN, consider scaling the weight and intensity to emphasize range of motion and breathing.  If you are not participating in the OPEN, no excuses, full steam ahead.
  • Front Squats. High elbows, hip crease below the knee. Watch this video.
  • Ground to Overhead - the weight may be light enough for some of you (meaning me) to revert to poor technique. RESIST THE TEMPTATION! You can bring it up in any way you choose, but the the clean to a push-press is probably the most user-friendly.
Scaling: Scale the weight to 95/65#.

Strength: 3 sets of 5 at 75%. As you approach the bar, take a deep breath and lock down your core.  Put the weight on your shoulders and set your feet. Bend at the waste first, then the knees. Squat until your hips crease is below the top of the knee, Then stand.