7.02.15 Workout of the Day

Student Athlete Krystal Maldonis, 6 PM ICT

CrossFit

General WU: Coaches Choice

Specific WU: 1x

10 x Overhead Squat 5 x High Hang Power Snatch 5 x Hang Power Snatch 5 x Power Snatch

Prep : Power Snatch 3 x 5 touch and go reps

Build to starting weight for workout

WOD 1:

Every 3 minutes for 18 minutes (6 sets): 7-10 Unbroken Power Snatches (115/75) 7-10 UnBroken OHS (115/75)

WOD 2: Outside partner resistance band sprints.

50 m, 4x each partner

ICT

General WU: Coaches Choice

Specific WU: 6 min to find lbs for DL+

5 reps/ movement

WOD 1: 21-15-9

DL (155/105)

KB box step up (35/25)

Weighted abmat situp (25/15)

600 run run

INTO

9-15-21

DL (155/105)

KB box step up (35/25)

Weighted abmat situp (25/15)