Feb 8, 2016

Tuesday 16.02.09

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

Main WOD
Strict Press

- 3-3-3-3-3-3-3

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
- Focus on setup and technique. Use a weight that is lighter than your 3 Rep Max (3RM). Start with a deep inhale to create inter-abdominal pressure (protects the spine and braces the core). Grip the ground with your toes and squeeze your glutes. Press out fully and hold it for a count of two at the top.


Daniel Riesenberger said...


monroe said...

95, 100, 105, 110, 110, 110, 110
Also practiced wall ball, toes to bar, double unders

Russ Ames said...