Mar 23, 2015

Tuesday 15,03.24

Main WOD "Elizabeth"
21-15-9

- Pull Uos
- Cleans 135/95#

Skill: Double Unders
- 2x attempts max unbroken

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: A timeless workout, I give you Elizabeth. She's a fast one, that Elizabeth - so a good warm-up is key. To get warmed up we'll do the skill first, max unbroken double underr. We just did a bunch of pull-ups yesterday, but that was broken up with a partner -our hands should still be good (if not, substitute push press at the same weight as the cleans)
  • Pull -ups.Same as yesterday. Ensure a full extension on the bottom before pulling your chin over the bar.
  • Cleans - Good technique video
Skill - Max Unbroken Double Unders - if you completed any of the WODs last week this video may be familiar, but it's still good: Good video, one point is to watch the positioning of your feet to help efficiency and where you place your hands to have that solid rope arc around the body.

3 comments:

Chuck Lawrence said...

6:13 Rx. I sandbagged the cleans way more than I needed to.

Sean Carmody said...

6:22 Rx

Sean Carmody said...

P.S. We didn't do Elizabeth. Liz has Ring Dips, not Pull Ups.