Feb 10, 2016

Thursday 16.02.11

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD

- 2-2-2-2-2

High Bar Back Squat

- 5-5-5

Post time and calories 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 the same weight as your heaviest 2-rep snatch. Lower the weight under control keeping the torso upright as possible, pause for a count of one at the bottom and explode upward. Squat between your legs, not on them. Push those knees out and make room for depth.


Ben Meier said...

Snatch 145
Squat 185

Daniel Riesenberger said...

Snatch: 115-135-145-150- (155 x 1).

Back Squat: 165-185-205