May 5, 2016

Friday 16.05.06

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

Main WOD
For time:

- 30 Snatches 75/55
- 30 Calorie Row
- 30 Wall Ball 20\14
- 30 Calorie Row
- 30 Ring dips
- 30 Calorie Row

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
- Don't come out the gate too fast and burnout.  Pace yourself through the snatches and you should be able to power through the rest.

3 comments:

Sapper408 said...

Great hip mobility work when you're complete - https://gmb.io/hip-mobility/

Ben Meier said...

12:59 (85# snatch)

Sapper408 said...

Nice job Ben! 12.46 (scaled Dips- feet on ground)

Coaching Tips
1. Snatches and Wall Basll - Really open up the hips prior to the workout
2. Row - Push hard with the legs and ensure you pull in a straight line. Don't more the pull around your legs.
3. Dips - have a scale plan because people went from strict, to feet on the floor, to box dips
4. You don't need to pace yourself as much as you think. I had a newer athlete complete the workout in 16 minutes. I scaled his workout, but he kept his intensity pretty high.

Have a great weekend!