Dec 13, 2015

Monday 15.12.14

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“Grace”
- Clean and Jerk 135/115lbs 30 reps for time.

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
- Pick a weight you know you can do for 30 reps.  If you can do more than135 or 115, don't.  Use the prescribed weight and do it fast with perfect form.  Save the higher weights for C&J sets.  Make this a metcon.  Coach Burgener says that 90% of missed lifts are due to footwork errors.  Take some time in your warm up to work on your jerk footwork with an empty bar.    

Mobility WOD
Hold each stretch each side for 2 minutes.

3 comments:

Ecko Logrono said...

6:10 (65lbs)

Boo said...

7:53 Rx

David Batchelor said...

9:58 at 115lb. Thank you for the guidance. It gave me an out to enjoy it as a METCON. I RXed at 135lb a year ago, but I had to use a calendar to time it; it becomes more of an act of discipline than a workout. After today I will have more confidence to try it at we it next time.