- 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
- 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!
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.