Main WOD
3x 3min AMRAPs
AMRAP #1
- 15 Squat Cleans
- AMRAP Burpees
Rest 3 minutes
AMRAP #2
- 15 Hang Power Clean and Jerks
- AMRAP Burpees
Rest 3 minutes
AMRAP #3
- 15 Burpees
- AMRAP Squat Clean and Jerks
Option 1: 155/105
Option 2: 115/75
Optional Strength Work
Back Squat – 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1x95%
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: The idea here is to give you good rest between max efforts. You also have a buy in with 15 reps of an exercise that doesn’t count toward your score. Your score is the total number of completed reps during the AMRAP portions of the WOD. Where it says Clean and Jerk, you must complete the Clean and Jerk to count 1 repetition. No partial credit for Cleans without the Jerk. Make sure you understand which are Squat Cleans, requiring depth of hip crease below the knee, versus Hang Power Cleans, where bar starts above the knees and hip crease stays above the knee.
You are probably thinking we just did Burpees yesterday. Sometimes the same event happens day after day. You never know what life will throw at you… day after day.
Optional Strength Work: Don’t you love the Back Squat.
ROUTINE IS THE ENEMY.