Mar 30, 2015

Tuesday 15.03.31

Main WOD "Fran"
21-15-9

- Pull Ups
- Thrusters 95/65#

Accessory: Run or Snatch
- 2 mile Run -OR-
- 3x 3 Snatch at 75-85%

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!

WOD: Our time together is almost at an end. We've laughed together, WOD'ed together, cried, shared our fears….We've spent a lifetime together. Let's just end this with Fran, and think of me whenever you do a pull-up…. Sappy RomCom cliches aside, it's Fran Time!

This is a 4-8min WOD. High Intensity that requires petal to the metal. Warm up with some low weight thrusters or wall ball as well as some pull ups. Shorter the WOD, the longer the Warm Up. Have plan and be prepared for that cold feeling in your chest upon completion. A couple notes below:
21-15-9 all divide easily by 3 or 7…. Know where you need to break it up.
  • Thrusters begins in the bottom of the front squat position (hip crease below knee crease) and end with arms fully extended overhead with head pushed through the window. You may squat clean the first rep in every round to begin your series of thrusters.
  • Pull ups start with arms locked out and require the chin to move above the bar.
Scaling: Substitute Jumping Pull-ups or reduce the weight as needed.

Strength: Simple Snatch, Low Reps, High Weight (aim for 75 - 85% max, 3-3-3).

If you have a PT test looming, maybe you should run after this short WOD too….just saying, you know you probably should….

1 comment:

Chuck Lawrence said...

3:47 rx. 17 seconds slower than my PR, but helped take the sting out of my lackluster 15.5 performance.