May 17, 2015

Monday 15.05.18

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy clean

B) EMOM 6 minutes
- 2x Clean (@80% of part A)

Main WOD
21-15-9

- Front Squat (70% bodyweight)
- Pullups

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Welcome back from the weekend.  Two series of cleans today, then everyone’s favorite rep scheme for front squats and pullups.

Skill/Strength

A.  Heavy Clean

Warm up your lift as you go.  You have 12 minutes to work up to a heavy clean.  Get as close to your 1RM as you can.  Focus on good setup, speed under the bar, and catching the bar in a full squat (that’s why it doesn’t say power cleans…).

B.  EMOM

These are touch and go cleans.  Take 80% of your best lift for part A and execute two cleans (full, not power) every minute on the minute for six minutes.

Main WOD

Front squats and pullups…nothing fancy, just get the work done!

Bar weight is 70% of your bodyweight.  If you need to weigh yourself, there’s a scale in the back of the gym.  Don’t load up whatever you want...follow the weight percentage!

For the front squat, start with a good front rack position (elbows high, bar racked on the shelf created by the shoulders).  Follow the points of performance for a normal squat.  Butt moves back and down, hip crease below top of the knee, weight in the heels.  Keep your elbows up and maintain a neutral spine!


For the pullups, you can kip, butterfly, strict…any method is allowed.  If you use bands, do NOT do kipping pullups.  

1 comment:

Sean Carmody said...

215 Clean / 165 EMOM / 4:55 @ 125 Rx