Oct 20, 2015

Wednesday 15.10.21

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Snatch: 3-3-3-2-2-2

Clean pull: 3-3-3

Front squat: 3-3-3

Mobility WOD
- Couch 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 clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean 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 cleans 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.

1 comment:

monroe said...

Snatch: 3 x 95, 3x 115, 3x 125, 2 x 130, 2 x 135, 2 x 135
Clean pull 3 x 3 x 165
Front squat 3 x 165, 3 x 175, 3 x 185