Jul 20, 2016

Thursday 16.07.21

Warm Up
- Bergener warmup

Main WOD
- Snatch 2-2-2-2-2
- Snatch Pull 2-2-2-2-2
- Follow with 5 x 5 strict pull ups.

Mobility WOD
- Banded shoulder distraction; 3x with 2 minutes each side

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
-  When you use doubles in your work out the weight is usually the equivalent of what you would use for your opener in a weightlifting meet. If you don’t know what that is, go with about 80% of your best current snatch. Use 90-110% of your 1Rep Max (1RM) for the Snatch Pulls.
A snatch pull is the first and second pull of the snatch, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Snatch pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing snatches regularly you use around 80% of your 1 RM and work on speed and technique.

4 comments:

Boo said...

165
this was a great work out thanks morning crew.



Matt Slyder said...

75-75-75-75-95
95-95-95-95-115
5x5 strict unbroken

AARON DEVAN said...

Rx - 115/125/135/145/155

monroe said...

Ran short on time, so I did singles, one every 30 seconds or so, 11 at 95lbs, 9 at 100lbs. Snatch pulls 155lb x 3 x 3.