7.14.15 Workout of the Day

Kyle Blackmon, Beaufort County Sheriff's Ofice, Special Operation's Lieutenant. Saturday 830 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:

5 x Power Clean (45/35) 5 x Front Squat 5 x Hang Squat Clean 5 x (PC + FS + HSC)

+

2 x3 of: (PC + FS + HSC)

Build to opening weight for workout

WOD 1: Within 20 minutes complete:

Power Clean + Front Squat + Hang Squat Clean 6-5-4-3-2-1

Set 1: 6 x (PC + FS + HSC) Set 2: 5 x (PC + FS + HSC) Set 3: 4 x (PC + FS + HSC) Set 4: 3 x (PC + FS + HSC) Set 5: 2 x (PC + FS + HSC) Set 6: 1 x (PC + FS + HSC)

• Goal is to perform each set unbroken with as much weight as possible.

• Add weight each set.

• A rule of thumb is to start at 50% of your 1RM Power Clean and add 10% each set.

Midline Work Together:

1. Tabata hollow Body

2. Tabata superman

Cooldown: 400 m run + 400 m row

ICT

General WU: Coaches Choice

Specific WU:

WOD 1: Running "Annie"

50-40-30-20-10 of

DUBS

Abmat situps

*After Every Round complete 150 m run*

rest 3 min

WOD 2:14 Min EMOM :40/:20

min 1: Strict knees to elbows

min 2: HS Hold/ progressions