Sep 19, 2016

Tuesday 2016.09.20


Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 15 Air squats


WOD:
- Power cleans: 3-3-3-3-3
- Follow with 100 AbMat Sit Ups

**Bring swim suit and goggles for tomorrow, we’re going swimming!

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

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!

5 comments:

AARON DEVAN said...

185/215/215/215/225

2:45

Michelle Kasper said...

You'll all be happy to hear the air came back on at 0815!
65-75-85-95-105. A bit disappointed with this one. I struggled with 105. I did hang power clean at 115 last week so I expected better.

Matt Slyder said...

Worked up to PR 1 rep max 175#

monroe said...

135, 145, 155, 165, 155
100 AbMat sit ups

Patrick Rood said...

135x 3, 145x 3, 155x 3, 155x 5. 40 full GHD SU, rest were to parallel.