Main WOD
1RFT
- 21 Power Snatches
- 9 Pullups
- 15 Power Snatches
- 15 Pullups
- 9 Power Snatches
- 21 Pullups
Option 1: 95/65 in round of 21; 115/75 in round of 15; 135/95 in round of 9; and Chest to Bar Pullups
Option 2: 75/55 in round of 21; 95/65 in round of 15; 115/75 in round of 9
Optional Strength Work
Strict Press – 5x70%, 5x80%, 3x85%, 2x90%, 1x100%, then go for a new Max
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
Main WOD: Everyone loves the 21/15/9 format, right? Lets do it with a twist… Start from top to bottom or bottom to top… your choice. Then change the weights each time you step up to the bar. For the Pullup lovers in the audience, step up your game with Chest to Bar Pullups.
Optional Strength Work: Time to see what our strength work has done. See if you can achieve your max… or exceed it today.
ROUTINE IS THE ENEMY.