Mar 17, 2015

Wednesday 15.03.18

Main WOD
18min AMRAP

- 15 Box Jumps 24/20"
- 10 Push Press 135/95#
- 5 Hang Cleans 135/95#

Strength: Snatch
- 3x sets of 10-8-6 at 60/65/70%

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: How much you want to bet you see this WOD on Friday? Work on pacing yourself through this WOD through controlled breathing.
  • Box Jumps -remember to open the hips at the top and have two feet planted at the bottom, what happens in the middle pf those two end states is your business.
  • Push Press: The push press uses the same technique as the shoulder press but includes a dip and drive to raise the bar overhead. Initiate the dip by bending the hips and knees while keeping the torso upright. The dip should only be ¼ of the depth of the squat. From the bottom of the dip, quickly drive the weight overhead until the hips are fully extended to begin the press.
  • Hang Cleans: Each rep starts below the knees without touching the ground. Remember to open the hips, shrug into your ears, and quickly drop under the bar.
Scaling: Reduce the box height. Reduce the bar weight.

Strength: Snatch 60-75% (increasing weight) 10-8-6. The snatch grip push press is very similar to the push press, the only difference is that the bar is placed on the back with a snatch grip width.
  • How you perform the movement is the exact same as a push press; make sure your dip and drive off the heels, have explosive hips that are moving vertically, not horizontally (just like the down and up in the Burgener Warm Up), and create speed on the bar with the legs, so the arms can be used as little as possible.
  • When driving the bar up to the overhead position, make sure the path of the bar is a straight line, and it stays right behind your ears. Do not drive the bar backwards.

3 comments:

Ross said...

7+ 15 RX

Chuck Lawrence said...

7 rounds even, rx.

Steven Cummins said...

7+15 also - that was pretty heavy for me!