May 13, 2015

Thursday 15.05.14

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy push press

B) 3-3-3-3-3
- Power Clean (Build)

Main WOD

6 min AMRAP

- 4 HSPU
- 6 KB Swings (53/35)
- 20 DU

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!

Three parts again today. Start with the push press, then move to power cleans, and finish with a quick Metcon!

Skill/Strength A
Focus on a good setup position, bar racked on the shoulders, elbows slightly in front of the bar. Remember that this movement incorporates the dip/drive, so dip slightly (2-4 inches), then aggressively open the hips and press the bar overhead. Remember, the bar path is straight…your HEAD accommodates the bar, do not move the bar around your head!

Skill/Strength B
Power cleans! Make sure you have a good setup position, locked arms, neutral spine, feet at shoulder width, and a HOOK GRIP! These are three rep movements, so control the bar throughout. No dropping until the completion of the third rep!

Main WOD
The metcon is quick! Scale the HSPU by stacking abmats, or by using a box for box-assisted HSPU. Don’t just do elevated pushups…get as vertical as you can! Scale the weight on the KB swings first, then scale the range of motion to the Russian KB swing. Scale double-unders to 3:1. If you have double-unders but can’t string them together (i.e. you are doing single-double-single-double), count only your double unders.

3 comments:

Chuck Lawrence said...

185# PP/ 195# PC Triple/ 7+4 Rx

Cedric Burden said...

155# PP/135# x2 PC triple/5+8 (Pike HSPU)

Aidan Longanecker said...

135# PP/ 155# PC Triple/ 5+13 DU Rx