3 RFT
- 10 Power Snatches 95/65#
- 20 OH Squats
- 30 Double Unders
- 400m Run
Optional Skill Work: Modified Muscle up
Pull Up + Transition + Dip
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: 3 rounds for time! Pace yourself and identify where you need to break sets to maintain your momentum. The run can be your active recovery, or the way you beat everyone! Have fun.
- Power Snatch: Bar lifted from ground to overhead in one, continuous movement and full lock out of arms, hips, and knees when the bar is overhead.
- Overhead Squat: Keeping the key points of performance from the air squat (lumbar curve, weight in heels, depth below parallel, & knees tracking over toes) with the additions of a load in the Overhead position.
- Active shoulders throughout the movement; retracting and extending your scapula while lifting your shoulders off of your rib cage
- Keep thumbs up in an external rotation
- Bar stays overhead in the frontal plane
- Double Unders: Scale 3:1 singles
- Watch this video for some tips https://www.youtube.com/watch?v=VyoBoTsiwd8