Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
7 sets of 1 Push Press + 1 Split Jerk

Need some split jerk tips? Get them here.

WOD:
5 rounds for time of:

45 seconds of BOP
200m Run
Rest 1 minute

Post strength loads and WOD time to comments.

__________________________

Jumping the weight, with Coach Burgener

Remember, your arms are like ROPES. There is a split second when you FINISH the pull, and the bar is weightless – that precise moment is when you have to drive your body down under the barbell. Check out the photo below and pay close attention to the three middle frames. Look at the height of the barbell – it’s the same in all three frames. These three frames show that exact moment when the bar is weightless (floating), and the athlete is driving down under the barbell. Cool, right?

Notice too, Gwen did not continue to pull the bar up – she instead drove her body down, using her arms like ropes. If you pull the bar up more with your arms, you lose all your power. Do not be afraid to get down under the barbell.

(Click photo to enlarge)

Post thoughts to comments.

Media:
Thursday WOD, March 14, 2013

7 thoughts on “Thursday WOD, March 14, 2013

  • March 14, 2013 at 9:47 am
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    13.2 MWOD prep/strategies: http://www.mobilitywod.com/2013/03/crossfit-open-13-2-prep-and-strategy.html

    Saw a few people do 13.2 this am – it’s a gasser! Some advice – about round 5, the DL get really tough, which will make your box jumps really tough. I noticed about this round, some started doing straight legged DL (because your legs will be smoked), which brings the bar out forward, which in turns require you to use your back more (and fatigues it). Really focus on keeping the bar CLOSE on those DL and drag it up your legs if you have to. Once you get to the box jumps, jump HARD and make every rep count.

  • March 14, 2013 at 11:24 am
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    Thanks Amie for the link & tips! Good luck everyone!

  • March 14, 2013 at 11:56 am
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    I have seen the BOP exercise come up more and more. What is a BOP?

  • March 14, 2013 at 12:08 pm
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    BOP– bike of pain, aka te areodine bike

  • March 14, 2013 at 12:09 pm
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    Awesome!!!! Thank you!

  • March 14, 2013 at 8:25 pm
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    BOP made me forget how to run

Comments are closed.