Jun 19, 2016

Tuesday 16.06.21

Warm Up
- Warm up with some Goblet Squats to facilitate proper depth and mobility. Press those knees out and get deep. Stay tight at the bottom.

Main WOD
Back Squat: 5-5-5

Front Squat: 3-3-3

Overhead Squat: 2-2-2

Mobility WOD
- Pigeon stretch.  2 minutes each side; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- It should be intuitive that the weights will be less with each subsequent exercise. I would keep a kettlebell handy and do a few light goblet squats between sets because they are such a good reminder of proper form. By the time you get to the OHS your core will be taxed, so focus on staying tight through the core and shoulders. Have a partner watch your form and cue proper movement.

Mobility WOD
- Need to open up those hips after all the squats.  Don't skip this one.

3 comments:

David Batchelor said...

BS 155
FS 135
OVS 65

monroe said...

BS 185
FS 135
OHS 115

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