Workout of the Day 4.1.15

CrossFit

WU: Coaches choice

Specific

WU:2 sets:

10 FS (45/35)

10 KB Swings (53/35)

Strength/Skill: Front Squat (From ground) -- 15 Min Time Cap

4x6 reps to determine weight for workout (You should be able to perform 15-20 unbroken reps with the weight you use, give or take a few reps)

WOD 1:

5 sets for max reps:

1 minute max Russian KB Swings (53/24)

1 minute max FS (Bodyweight/75% BW)

1 minute max Burpees

Rest 1 minutes after third set

ICT

WU: Coaches Choice

WOD 1:

10 min EMOM:

min 1 :40 sec res band squat jumps

min 2 :40 HSHOLD

Skill: For 7 min, find a comfortable weight for you and your partner DL

WOD:

2 18 min AMRAP, alternating rounds with a partner:

5 Deadlift (155/115)

150 m sprint

*I go, u go, one person works, other rests*

*Add 1 Rep to DL every round*

Score = Total rounds completed by both partners 1,1 2,2 3,3

#crossfit #coacheschoice #FrontSquat #EMOM #Deadlift #AMRAP