Aug 24, 2015

Tuesday 15.08.25

Warm Up
- 400m run
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

Power Clean
- 3-3-3
- 2-2-2
- 1-1-1

Mobility WOD
- happy baby pose - 1 min
- eagle pose, right - 1 min
- happy baby pose - 1 min
- eagle pose, left - 1 min

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
- Take the time to practice a good set up, then each set should be unbroken with a quick touch and go for the 3-3-3 and 2-2-2.  Add weight or stay the same between each lift. 

Mobility WOD
Time to open up the hips while simultaneously mashing your back muscles.  Then spend some time on flexibility and balance with the eagle pose.

7 comments:

Tamika M said...

55-65-75
75-80-80
85-85-85

Jenny Hartsock said...

95 (3x3)
110 (2x3)
125 (1x3)

Thanks!

Cedric Burden said...

3-3-3= 95#-115#-135#
2-2-2= 165#-2x 175#
1-1-1= 3x 175#

monroe said...

Lsits, ankles above hips. Power cleans:
135 x 3, 145 x 3, 155 x 3
155 x 2 x 3
165, 165, 165
Full cleans 135 x 2 x 3
Dead hang pullups 3 x 8
Lots of hand stand practice

Devon McCuan said...

2:30 jump rope warmup
L-sit 45, 10, 5 x7
3-3-3 95#
2-2-2 105#
1-1-1 115#
Pull up and kipping practice

Ecko Logrono said...


400m run
L-sits 40, 30, 20
3-3-3 75#
2-2-2 85#
1-1-1 95#
1-1 105#

Kevin McDonald said...

L-sits: 30, 30, 15, 15
Power cleans:
135 x 3, 145 x 3, 155 x 3
165 x 2 x 3
170 x 1, 175 x 1, 180 x 1