5 Rounds of "Cindy" (5 Pull-Ups + 10 Push Ups + 15 Squats)
3 Rounds of "DT" (12 Deadlifts 155/105 + 9 Hang Power Cleans + 6 Push Jerks)
Scale Pull-Ups to Ring Rows or Jumping Pull-Ups as needed. For "DT," the shoulder-to-overhead will likely be the limiter. Scale to a weight at which you can do the 6 Jerks unbroken. Consider breaking up the reps like this: DL 11+1, right into the HPC 8+1, and then trying to get through the Jerks unbroken. Don't pace the row too much and empty the tank on the final 200-250 meters.
Post time and Rx to comments.
From our Instagram account: Here's Coach David playing Spikeball at CrossFit HQ in Santa Cruz!
Join Us for the Next Iron Maiden's Lift n' Learn Session
All IM competitors and IM curious are welcome!
January 8, 2017
Pause Bench Press and Programming for Iron Maidens
BYOProgram and/or plan to focus on practicing your technique for the pause bench press, which is the variant you will perform at Iron Maidens.
Post-lifting, we will talk about general training programs for Iron Maidens, and review the blog post about modifying group class to fit your needs. This will not be a specific programming session, but rather an opportunity to discuss general concepts, bounce ideas around, as well advice on resources for setting up your template.
Yesterday's Whiteboard: Front Rack Step-Ups / Chin-Ups | Double-Unders, Power Snatches
Sleeping Positions: A Discussion of Pros and Cons Juggernaut
The Most Beautiful Dead Atlas Obscura