Aug 9, 2016

Wednesday 16.08.10

Warm-up:
- 400m Row
- 20 Turkish Get-ups
- 20 Goblet Squats
- PVC Shoulder Mobility
- Burgener Warm-up

WOD:
7 Minute EMOM: Snatch x 2 at 70%
Every minute on the minute perform 2 snatches at 70% of your best current ability (not the best you’ve ever done).  If you don’t know what that weight is, choose a weight you can successfully lift with no misses.  Go lighter than you think and work on technique, balance, and speed.
Follow with:
Back Squats
5-5-5

Recovery:
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Standing Quad Stretch
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.
- Happy Baby Stretch

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!

7 comments:

Matt Slyder said...

75# and 175#

Emery Baughan said...

Snatch: 95#
Squat: 185, 185, 205

- Emery

AARON DEVAN said...

Only did snatch today. - 135

Sara Cheatham said...

35# GUs & Goblets
35#, 45#, 50#, 55#, 65#, 70# snatch
65#, 75#, 80#, 95# low back squat
pigeon & happy baby stretches

Matthew DeSabio said...

95# snatch. 185# squat. Getting stronger - hurts so good

Matthew DeSabio said...
This comment has been removed by the author.
Angela Edwards said...

45/50/55/60/65/65/70 snatch;
65/75/85/95 back squat