Apr 10, 2016

Monday 16.04.11

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

Main WOD
“Grace”

30 clean and jerks for time (135/95)

Follow with 3 Max Effort (time) ring support, arms at full lock out, hollow body position. Rest as needed between attempts.

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
- Ensure tight core before approaching the bar.  Keep your lumbar curve locked in during the pull and drop under the weight on the jerk.

6 comments:

Sapper408 said...

Strong 0630 class today. Great to be back with some great athletes.

monroe said...

I found a weight vest in the bubble during the week it was being repaired. I put it in my trunk so it wouldn't disappear. Anyone missing their vest?

Rj Mantick said...

3:10 @ 105lbs

monroe said...

5:53 @ 115lbs

David Batchelor said...

6:41 scaled at 105

Ben Meier said...

5:01 (rx)