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.


David Batchelor said...

BS 155
FS 135
OVS 65

monroe said...

BS 185
FS 135
OHS 115

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