Jun 17, 2015

Thursday 15.06.18

Warm Up
- Dynamic stretching

Skill/Strength
- 10 min to build to heavy back squat

Main WOD
5RFT
- 10x Dead lifts (135/95)
- 10x KBS (1.5/1)
- 10x Bar Facing Burpees
 
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!

Skill/Strength
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
- Deadlift: Keep your shins vertical and your spine neutral. Don’t crane your neck upwards in the setup. Scale weight as necessary.
- KBS are American unless range of motion necessitates otherwise. 

2 comments:

Kevin McDonald said...

Hey, not many comments on here. Thought that I would let you know that I still poach from IMCF. My wife even joins in sometimes. 13:23 with 70# dumbbells for DL. Looks like another one-man effort for the team workout tomorrow. Hello to all the old IMCF'ers.

Chris Ellison said...

Hey LTC Mac,
Assuming you retired...congrats.
Dig the new beard.
Chris