Warm Up
TEAM Desforges:
- Burgener Warmup
Main WOD
TEAM Desforges:
5RFT
- 12 Deadlifts (225/155)
- 20x Pull-ups
- 12x Clean & Jerk 135/95
- 20x Knees to Elbows.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
- 12 Deadlifts (225/155)
- 20x Pull-ups
- 12x Clean & Jerk 135/95
- 20x Knees to Elbows.
Post loads and results to www.ironmajorcrossfit.com.
The
first HERO Wod for the month. Desforges
is a body destroyer. These team version
is the same as for an individual but the reps may be broken between the two
athletes any way they want.
Deadlift:
-Lumbar
curve maintained
-Keep
weight on the heels
-Shoulders
slightly in front of the bar on the setup
-Hips
and shoulders rise at the SAME rate
-Movement
finishes with the hip open and knees straight.
Pull-ups:
Begins
with locked out arms and ends with chin over the bar. Strick, Kipping, or butterfly allowed
Clean
and Jerk:
Though
it says clean, a power clean is allowed.
The Clean & Jerk is a two part movement with a pause between the
two.
Set
up:
Feet
between hip and shoulder width. Just
like the snatch it is a two pull movement.
Feet back and out of the way, once the bar reaches mid-thigh, violent
open the hips, then shoulder shrug.
Slight dip of the hips will allow the athlete to catch bar in the front
rack. For the Jerk. Slight dip and violent upward movement of the
bar. Once the bar is about in front of
the face, there is a second dip to catch the bar. The movement ends with the knees straight,
the hips open and bar locked out over head.
Knees
to Elbow:
The
feet begin behind the athlete and end with both knees touch the elbows
together.