Jun 4, 2015

Friday 15.06.05

Warm Up
- Burgener Warmup

Main WOD

TEAM Desforges:

 5RFT
- 12 Deadlifts (225/155)
- 20x Pull-ups
- 12x Clean & Jerk 135/95
- 20x Knees to Elbows.

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!

The first HERO Wod for the month.  Desforges is a body destroyer.  These team version is the same as for an individual but the reps may be broken between the two athletes any way they want.

Deadlift:
-Lumbar curve maintained
-Keep weight on the heels
-Shoulders slightly in front of the bar on the setup
-Hips and shoulders rise at the SAME rate
-Movement finishes with the hip open and knees straight.

Pull-ups:
Begins with locked out arms and ends with chin over the bar.  Strick, Kipping, or butterfly allowed

Clean and Jerk:
Though it says clean, a power clean is allowed.  The Clean & Jerk is a two part movement with a pause between the two. 
Set up:
Feet between hip and shoulder width.  Just like the snatch it is a two pull movement.  Feet back and out of the way, once the bar reaches mid-thigh, violent open the hips, then shoulder shrug.  Slight dip of the hips will allow the athlete to catch bar in the front rack.  For the Jerk.  Slight dip and violent upward movement of the bar.  Once the bar is about in front of the face, there is a second dip to catch the bar.  The movement ends with the knees straight, the hips open and bar locked out over head.

Knees to Elbow:
The feet begin behind the athlete and end with both knees touch the elbows together.

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