7.8.15 Workout of the Day

Palmetto Bluff Head Golf Pro and CrossFit 843 member working on those shoulders. 645 AM CrossFit

Nutritional Facts:

1. Avoid eating fast foods. They are loaded with salt, sugar and bad fats that have no nutritional value. While they may put an end to your hunger, they are of no benefit to your body.

2. Moderate your portions. If you do need it, don't eat it. Most people eat larger portions than required. However, if you choose highly nutritious foods you will find that you are satisfied with smaller portions. Chew your food properly and enjoy the taste of the bite before you swallow it.

CrossFit

General WU: Coaches Choice

Specific WU:

Barbell Complex FS INTO Power Clean INTO DeadLift 4x6 reps

Build to starting weight for workout

WOD 1: Barbell Complex

5 sets:

3 unbroken FS (as heavy as possible)

INTO

5 unbroken Power Cleans

INTO

10 unbroken DL

*One barbell used for every lift, same weight

Rest 1 min

Repeat 4 more times

Cooldown: 2x150 m sprint fast

150 m sprint conversation pace

ICT:

General WU: Coaches Choice

Specific WU: 5 reps/movements

WOD 1: Partner up!

In teams of 2, on a running clock, complete 3 cycles of:

1. Partner A max slam ball (20/15)

Partner B rests

switch

2. Partner A max cal row

Partner B rests

switch

3. Partner A max bumper burpees (25/15)

Partner B rests

switch