Nov 17, 2015

Wednesday 15.11.18

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Snatch: 3-3-3-3-3

Use 70% of your 1 RM and work on speed and technique.

- Follow with clean pulls 3 x 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
- Use 70% of your 1 RM and work on speed and technique.

Mobility WOD
Hold stretch each side for 2 minutes.

4 comments:

Sapper408 said...

95 on the snatch and 115 on the cleans
Thanks for the help Carlos

David Batchelor said...

95x 3, 100 the last 2 rounds. Exposed some flexibility and perhaps some core strength issues. I just can't get into the full squat from the lift. Will continue to work on my hip and shoulder mobility. I will also work on overhead squats soon.

185 for the clean pulls

monroe said...

Snatch 115, 115, 120, 125, 130
Clean pulls 155, 165, 185

Ecko Logrono said...

500M ROW // DYNAMIC STRETCHING

6 MIN AMRAP
7 PULL SNATCH (55 LBS)
5 BOX JUMPS = 7RDS

4 MIN AMRAP
PUSH PRESS (55LBS) BAR TOUCHES FLOOR 3 AIR SQUATS = 35 PP