Oct 4, 2015

Monday 15.10.05

Warm Up
- 500m row
- Dynamic stretching focus
- Bergener warmup

Main WOD
Overhead squat: 3-3-3-3-3

Snatch Pull: 3-3-3

Front Squat: 3-3-3

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
- A snatch pull is the first and second pull of the snatch, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Snatch pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing snatches regularly you use around 80% of your 1 RM and work on speed and technique.

Mobility WOD
Hold the stretch each side for 2 minutes.

4 comments:

Kevin McDonald said...

Airdyne, dynamic stretching, Burgener Warm up
OHS: 3 x 95, 105, 110, 115, 125
Snatch Pull: 3 x 3 x 135 (with straps)
Front Squat: 3 x 185, 205, 225
Cast Iron and Concrete!

monroe said...

OHS 95, 115, 125, 145, 155
Sn pull 145 x 3 x 3
FS 145, 155, 165

Tamika M said...

OHS 35-40-45-45-50
snatch Pull 50-50-50
FS 65-85-90

Ecko Logrono said...

500m row / DStretching

OHS 6 x 45
SPull 3 x 65
FS 3 x 45