Jun 22, 2016

Thursday 16.06.23

Warm Up
- Bergener Warmup

Main WOD
7 Minute Snatch EMOM: Every minute on the minute, perform 3 snatches.

Rest as required and follow with working up to a heavy double (snatch).

Rest as required and follow with 100 situps.

Mobility WOD
- Couch stretch.  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!

4 comments:

monroe said...

75lb for the EMOM, then 95x2x3, 100x2x3
100 sit ups

Dwayne Beasley said...

45lbs EMOM. 65lbs and 75lbs for work-up. 100 sit-ups

Angela Edwards said...

25lbs EMOM. OH squat practice. 100 situps

Jana & Widmar said...

55lbs EMOM
65, 75, 80 on work up
100 sit ups