Aug 5, 2015

Thursday 15.08.06

Warm Up
- 500m row
- Dynamic stretching focusing on hip and shoulder mobility
- 3 x 15 overhead squats with the PVC pipe
- 15 overhead squats with the unloaded bar (45/35)

Main WOD
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise

Snatch
- 3-3-3
- 2-2-2
- 1-1-1

Mobility WOD
- Pigeon stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-The snatch is an advanced Olympic weightlifting movement that requires a combination of balance, coordination, mobility, and strength.  This video explains the points of performance and is what it should look like: Video

Mobility WOD
- This stretch is one of the best things you can do for lower back, hip flexors, and your IT band.  Spend at least two minutes each leg in the position.

5 comments:

monroe said...

L Sit :20 x 3, plank 2:00 x 2
Snatch:
95x3, 100x3, 105x3
115 x 2 x 3
120-120-120
Kept it fast and light concentrating on form.
Followed with 3x8 T2B

Boo said...

Todays workout was great.

95x3x3
115x2x3
145x1x3
165 Fail

Tamika M said...

L-sit so many attempts I lost count!
Snatch
35-35-35
45-45-45
65(f)-55-55

Kevin McDonald said...

L-sit: 2 x :30. Plank 2:00, 1:00. Hollow rock x 30.
95 3x3
95 3x2
95 3x1
Having some left elbow pain. Also played it safe - didn't want to fail with cast iron.

The Ingraos said...
This comment has been removed by the author.