Aug 21, 2014

Friday 14.08.22

Team WOD
15min AMRAP, 2 Partners

- 20 Wall Ball 20/14#
- 20 Hand Release Push

Strength Work
- 7min EMOM of 1x Snatch & 1x Hang Sqt Snatch @ 60%

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!

Team WOD: Partner up and make a new friend.  One partner works at a time while the other rests.  The reps are low, so the round count should be high!  Reduce your transition time by communicating when you need to break before you break.  Be ready and get sweaty!

Scaling: Reduce the weight of the med ball to 14/10#. Substitute regular push ups for HR push ups if needed.

Strength Work:  Every minute on the minute for 7 minutes, execute 1x power snatch from the ground and without dropping the bar, conduct a hanging squat snatch.  Work on achieving triple extension prior to dropping under the bar. Make sure you warm up.  Watch this video from Coach Bergner.

1 comment:

Sean Carmody said...

Sean and Wink: 12+5 (Rx)