May 9, 2016

Tuesday 16.05.10

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

Main WOD
5 x 5 touch & go power clean + push jerk

Rest 5 minutes, then:
5 Rounds
- 5 Power snatch (catching the bar in a partial squat)
- 5 toes to bar

Men use 95lb women use 65lb. Find your pace and keep moving.

Mobility WOD
- Foam roller for 10 minutes

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
- No failed attempts! Pick a weight you can use across 5 sets. Work on power and speed.

Mobility WOD
- Spend 10 minutes rolling your quads and IT band.  

2 comments:

Sapper408 said...

Clean and Push Jerk - 95lbs
5 rnds - 5 Snatches (at 75lbs) and 5 toes to bar - 4.56

Coaches Notes
- Clean and Jerk . Progress slowly. Get under the clean and get under the jerk.
- Snatches and toes to bar. Clean snatches

Scale Up - increase weight on snatches (safely) and increase toes to bar to 8-10 reps.
Scale Down - use the PVC pipe or bar for lifts and do knees to chest on the bar or reverse crunches on the ground.

Ben Meier said...

Clean and jerk: 155
Five rounds: 3:08 (95#)