7.19.15 Workout of the Day

Pleased to announce that the CrossFit Games start this week!

CrossFit

General WU: Coaches Chocie

Specific WU: 10 cal row plus 150m run plus 7 min to establish weight for barbel

WOD 1

Power Clean 3-3-3-2-2-2-1-1-1-1 One set every 2 minutes for 20 minutes (10 sets)

Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 80% Set 6: 2 reps @ 85% Set 7: 1 rep @ 90% Set 8: 1 rep @ 95% Set 9: 1 rep @ 100% Set 10: 1 rep @ 100%+

WOD 2

AMRAP in 8 minutes: 2 Power Clean @ 90% 1RM

1 burpee over bar

2 PC

2 burpees

2 PC

3 burpees

*Power clean stays at 2 reps, burpees climb ladder

ICT

General WU: Coaches Choice

Specific WU: 5 reps per movement plus 100m run

WOD 1:

30 min AMRAP

40 abmat situps

30 Bumper G2OH (25/15)

20 BJ (24/20)

10 Burpees

300 run after every round