Feb 10, 2015

Wednesday 15.02.11

Strength: Snatch
- 4x 4 reps @ 65/70/75/80% of 1RM

Main WOD
15 min AMRAP

-50 Double Unders
- 5 Snatches 95/65#
- 5 Overhead Squats 95/65#
- 5 Chin Ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Strength: Partner up and work on all the snatch work we did in January. Warm up using only a bar and then work you way up the ladder. Coach your partner’s mechanics and use this opportunity to practice good form.

Main WOD: This WOD contains two advanced movements: the snatch and overhead squat. Use a wide grip for both exercises, and ensure you maintain active shoulders when receiving the bar overhead. Maintaining a tight core and keeping the weight in your heals will allow you to keep the weight in the front plane. Makes sure you legs break parallel at the bottom of the snatch and overhead squat. Think about scaling the weight if you cannot achieve full range of motion. For chin ups, the palms should be facing towards the athlete. The chin up has the same points of performance as the pull up: chin over the bar at the top, and arms fully extended at the bottom.

Scaling Options. Double Unders: 3:1 Single Unders. Snatches/OHS: Scale the weight to ensure proper form and range of motion. Chin Ups: Banded or jumping chin ups

Training Videos: