***Coaches Clinic Today at 1600 CST***
Main WOD3 AMRAPs, 2min Rest Between
#1 - 6min AMRAP
Power Snatch 115/75#
#2 - 5min AMRAP
Wall Balls 20/14#
#3 - 4min AMRAP
Kettle Bell Swings 53/35#
Skill: Grip Strength
-4min Hang from Rig (45sec ON / 15sec OFF)
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: With a focus on one movement at a time, your goal should be to go as many reps as you can while still maintaining proper form. Go in with a goal for a certain number of unbroken reps and a specific length of rest periods. Don’t just Snatch until you can’t anymore… that will break you. Use the 2 minute recovery between each AMRAP to get your head in the game for the next challenge.
- Power Snatch. Bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
- Wall Balls. The movement begins with a full squat (hips below parallel) and utilizing the leg drive and hip extension to power the ball to the line.
- KBS. Similar to a Push Press, the KBS begins with a shallow dip to load the hips and allow them to drive the KB overhead.
Scaling: Reduce the snatch weight to 95/65#. Reduce the wall ball weight to 14/10#. Substitute Russian swings (eye level) for American Swings (overhead).
Skill: Grip Strength is vital when working on your muscle up, pull up, or hang cleans. Challenge yourself to hold on for the entire 45 seconds!