May 15, 2016

Monday 16.05.16

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

Main WOD
20 Minute EMOM

With a running clock, every minute on the minute perform:
* 0-6 min: 3 Snatches
* 7-13 min: 3 Snatch pulls
* 13-20 min: 3 Snatch-grip Deadlifts

Mobility WOD
- Banded shoulder distraction.  2 minutes each side; 2x.

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
- Use progressively heavier loads with each exercise. Recommended weights:
Snatch 70% 1 RM
Snatch Pull: 100% of your 1 RM
Snatch DL: 110% of your 1 RM

Set the weights up ahead of the WOD to minimize transition time. There should be no additional rest between exercises.

3 comments:

Sapper408 said...

Coaches Notes
1. Warm up your shoulders well and sit in the squat to warm up those hips
2. Warm up the snatch by practicing the snatch deadlift (pull 1), the snatch pull (pull 2), and then the snatch (pull 3 is pulling you body under the bar)
3. Go heavy on the snatch pull and a heavier on the snatch deadlift. Keep snatches at 60-70%

Brandie Wempe said...

Thank you.
Snatch - 15#
Snatch Pull - 55#
SG Deadlift - 175#

Brandie Wempe said...
This comment has been removed by the author.