May 18, 2015

Tuesday 15.05.19

Warm Up
- Burgener Warmup

Skill/Strength
A) In 12 min build to heavy Split Jerk

B) 3-3-3-3-3
- Back squat

Main WOD
3RFT
- 400m run
- 5 MU
- 10 OHS (95/65)

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!

Skill/Strength
A. Split Jerk

1) Set up in the front-squat rack position with upward pressure on the end of the elbows.

2) Head neutral and feet in a stance of flexibility.

3) Dip slow, straight and short.

4) Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.

5) Hips and ankles open completely as chin is lifted to its highest point.

6) As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.

7) The bar and head will quickly pass each other, at which point the hands will wrap and push the body the rest of the way under for a lockout that will occur immediately after the feet return to the floor.

8) The bar is now directly over the shoulders and the hips with the head poking through to the point where the ears are just in front of the arms.

9) The front foot moves back first to the point where the back foot will step up and meet in the middle to complete the lift.

B. Back Squat

These are triples. If you can’t do three squats without stopping, the weight is too heavy. Work up to a good 3 Rep max! Maintain a neutral spine throughout the lift. Partner up and have your buddy watch you.

Main WOD
3 Rounds, all three modalities. If you don’t have muscle-ups, do two pullups and two dips for every one muscle-up. Ensure you maintain active shoulders during the overhead squats.

3 comments:

Chuck Lawrence said...

11:30 Rx

Sean Carmody said...

215 SJ / 3x275 squat / 9:37 Rx

Cedric Burden said...

11:47 scale pull up and dips for MU OHS @ 65