Dec 21, 2015

Tuesday 15.12.22

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

Main WOD
Snatch
- 5x2

Snatch Deadlift
- 3x3

Mobility WOD
- Hip capsule mashing

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
- The snatch is the most complicated olympic lift.  It takes strength, coordination, and flexibility to reach full depth without sacrificing form.  Ensure full depth while keeping active shoulders.  Stand all the way back up for each rep to count.  This isn't for speed, focus on form and scale as needed to complete each rep perfectly.

-  Snatch deadlift: Do deadlift with a snatch grip.  Same principles of the deadlift apply, just doing it with a different grip.  Don't use your back to lift, drop your rear end towards the ground since the wider grip will bring your chest over the bar more.

Mobility WOD
Mash each side for 2 minutes.

3 comments:

Ben Meier said...

Snatch (95,95,115,115,135)
Snatch DL (185)

Sapper408 said...

Nice work Ben!

monroe said...

Snatch 135lb x 2 x 5
Snatch DL 185 3 x 3
HBBS 165 x 8 x 3