Nov 1, 2015

Monday 15.11.02

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Front Squat: 3-3-3-3-3-3-3

- Follow with 5 x 5 Toes to Bar

Mobility WOD
- Pigeon and 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
- “3’s” are a good rep scheme for building strength and technique. The object today is not a 3 rep PR, but three perfect squats every time with a moderately heavy weight. Do plenty of mobility work on your t-spine (upper spine, all that part where your ribs attach), lats, and wrists so you can establish and maintain a good rack position.

As you squat, imagine keeping the bar over your base (center of your foot). Control your descent on the way down and lead up with your elbows.

Mobility WOD
Hold each stretch each side for 2 minutes.

2 comments:

Dwayne Beasley said...

115 135 155 175 185 185 185 followed by 5x5 TTB

monroe said...

95, 115, 135, 155, 155, 155, 155