May 20, 2015

Thursday 15.05.21

Warm Up
- Burgener Warmup

Skill/Strength
A) In 10 min build to heavy Back Squat

Main WOD
18 Minute AMRAP
- 3 Strict Pullups
- 6 Burpees

Post loads and results to www.ironmajorcrossfit.com.

Sweatshirts are in.  Steve S. will be handing them out at the 0545 and 0630 classes.  If you need to coordinate another time, please email ironmajorcrossfit@gmail.com to coordinate pick-up.

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

Skill/Strength
A. Back Squats
Take 10 minutes and get heavy. Follow a rep scheme and warm yourself up into heavier weights. Don’t try for a 1RM after two minutes. You have 10 minutes, use all of it. Maintain a neutral spine throughout the lift. Partner up and have your buddy watch you.

Main WOD
18 minutes of pullups and burpees. The reps are low, but you will burn out fast. These are strict pullups, so no kipping. Scale with bands if you need to, or do jumping pullups. For the burpees, make sure your chest and thighs hit the floor on each burpee.

3 comments:

Chuck Lawrence said...

24 rounds rx

Cedric Burden said...

22 rnds + 5 Rx

Cedric Burden said...
This comment has been removed by the author.