Main WOD
1RFT
- Row 2000m
- 50 Pistols (total)
- 30 Hang cleans (135/95)
Strength
- 1 rep max of Clean & Jerk
Skill
- 5 min of Double Under progressions
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!
WOD: This workout is one of the events for the 2012 Regionals. To get some regional spirit, try the Hang Cleans at 80% of your 1 rep max or 225/135 for Competition Rx. Otherwise, do the weight prescribed above. If you don't have pistols yet, do 100 air squats.
Strength Work: Warm up with a light weight. Then take 12 min to establish your 1 rep max of Clean and Jerk. Any type of clean (power, squat) or any type of jerk (power, split). Recommend 3-3-2-2-1-max.
Skill Work: Spend 3 to 5 min on the double under progression, on this video show really good tips.
ROUTINE IS THE ENEMY.