Aug 17, 2016

Thursday 16.08.18

Warm-up:
Row 500m

- 10 single leg hip raises (each leg)
- Spiderman walk 50 ft
- 15 goblet squats
- 10 PVC dislocates
- Empty bar/PVC snatch work X 5mins

WOD:

- Snatch 2-2- 2-2- 2
- Snatch Pull 3-3- 3
- Front Squat 3-3- 3

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.

Cool Down:
- Bar hang – accumulate 1 min
- Foam roller – thoracic and posterior chain focus

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!

6 comments:

AARON DEVAN said...

Snatch - 135-165
F Sqt - 275/245/225

monroe said...

Sn: 115 x 2 x 5
Sn Pull: 135 x 3 x 3
FS: 135, 145, 155 x 3

Dwayne Beasley said...

Snatch 2x5 75
Snatch pull 3x3 95
FS 3x3 135
then 3x6 strict pull-ups

Matt Slyder said...

75-95#
115#
155#

Sara Cheatham said...

I don't remember my loads....I partnered with Michelle, Nathan, and Rebecca. My focus was on the groove (feel) of the drills. Getting it, I think :/ More BB practice is in my future!

Patrick Rood said...

Snatch: 75
Snatch Pull: 95
FS: 135-135-135-145-145