Jul 18, 2016

Tuesday 16.07.19

Warm Up
- Bergener warmup

Main WOD
“Gwen” touch and go
- Clean & Jerk 15-12- and 9 reps

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
-  Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping from overhead. During the set you may rest in any position except with the weight on the floor. Use same load for each set. Rest as needed between sets. This WOD will test your grip, ego, and ability to scale. START LIGHTER THAN YOU THINK YOU SHOULD. If you start too heavy and foul out in the first set, drop some weight and start again at 15.

6 comments:

Boo said...

15-95,12-105,9-115

Great

Rich M. said...

115 for 15, 12, 9.
Then worked on cleans working for 1 rep at 195.

monroe said...

95lb for all sets.

David Batchelor said...

95 all three, first 15 and then 5 more unbroken

Jana & Widmar said...

65 for all three unbroken sets. Definitely a test in grip strength...my forearms were sore

Matt Slyder said...

13 min, 95# broken 15,6,6,5,4