- Dynamic stretching
- Run 400m
Main WOD- Run 400m
10RFT
- 3x
Power Snatch (115/95)
- 15x
Wall Balls (10’/9’,20/14)
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Yea, Wall Balls back to back days! Pace yourself on this one. It will get painful somewhere between round 5-7. This simple couplet is intended to tax your mind as well as your body. Save something in the tank to power yourself through the final two to three rounds. Maintain good form throughout.
Power Snatch:
You can muscle snatch, or Power Snatch. If you need to; full snatch but ONLY if you have to!
Power Snatch
Set up: Feet hip to shoulder width apart. This is a “two pull” movement.
The First pull has the feet moving back and out of the way. The second pull begins once the bar reaches somewhere around the bottom of the pockets of your shorts. You should have an explosive hip thrust-shoulder shrug-then pull your arms with elbow high and outside. The Snatch is an explosive violent lift. It finishes with the athlete’s knees straight, hips open, arms locked out over head.