Main WOD
1RFT
- 10 Strict Presses
- 15 Overhead Squats
- 20 Push Presses
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats
Option 1: 115/75
Option 2: 95/65; 10 Push Presses, 20 Push Jerks, 30 Any Shoulder to Overhead
Optional Skill Work
Double Unders – Max Effort in 3 attempts or 3 minutes of Double Unders
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: I saw some elite athletes do this in less than 5 minutes. I just love a WOD where the barbell could stay off the ground the entire time… but won’t, because it is so difficult.
This WOD takes you through specific movements with different characteristics. Work on proper form and technique for each. Don’t get sloppy and do Jerks when Presses are called for. Be careful with the bar when transitioning to the Squats, especially placing the bar on your back. Option 2 allows for those who can’t quite get 10 Strict Presses. You will still get the relative intensity called for.
Optional Skill Work: Work those Double Unders. If we don’t work on them, they will defeat us. This video might help.
ROUTINE IS THE ENEMY.