Main WOD
15-10-5-10-15*
- Overhead Squats
- Pull Ups
*50 Double Unders BETWEEN rounds (200 total)
Option 1: 95/65 and Chest to Bar Pull Ups
Option 2: 75/55 and Regular Pull Ups
Optional Strength Work
Clean and Jerk – 10 minutes to establish a 1RM
Then…
- 5 minute EMOM 2x Hang Power Cleans (70-75%)
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: Have you figured out yet that I love the benefits of Overhead Squats?... and pullups are just cool. Focus on an upright chest and active shoulders… push that weight away from you as high as you can.
For this WOD, we are doing Double Unders between rounds, so no DUs after the last round of 15. Scale three Singles for every Double. You have the two Options on Rx weights and types of PUs… or combine the Options for lighter weight, but C2B PUs. Scale as necessary.
Optional Strength Work:Warm up with a few lighter weight Squat Cleans and Jerks, then find your 1RM. Here’s a great video from the US Olympic Team on the Clean and Jerk.
Then…
Work on Hang Power Cleans with 2 Hang Power Cleans every minute on the minute for 5 minutes at 70-75% of that 1RM. The Hang position starts above the knee, works the second pull, and is more difficult then from the ground as you loose the power in the first pull.
ROUTINE IS THE ENEMY.