7.24.15 Workout of the Day

This goes out to all our athletes who squat too low their pants rip wide open..and still continue to finsh the WOD.! We love you MB, and MB... you can keep the towel : ) Come to 930 ICT if you want to see our 30 ladies do real work! Keep it up!

*All athletes, families, and friends..You are all welcome to join from 6:30 to 10:30 PM at Peppars Old Town for drink and food specials. CrossFit Games will be airing on ESPN Live from 7-10 pm. This will be a great time for you to meet new members, kick back, and watch the best in the world compete. Hope to see you all there!*

CrossFit

General WU: Caoches Choice

Sepcific WU:2x

5 High Hang Power Snatch 5 Overhead Squat 5 Power Snatch

Strength: Power Snatch 3-3-3-2-2-2-1-1-1 One set every 2 minutes for 18 minutes (9 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 @ 90-95% Set 9: 1 rep @ 90-100%+

If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight.

WOD 1:For time: Run 400 meters 15 Power Snatch (135/95) Run 400 meters 12 Power Snatch Run 400 meters 9 Power Snatch

Scale weight to keep workout under 15 minutes (60-70% of 1RM)

ICT

General WU: Caoches Choice

Sepcific WU: 5 reps/movement +150 m run

WOD 1: Interval Circuit

3x of 1:30 min work/:45 min rest

1. Calorie Row

2. Bumper abmat situps (25/15)

3. Airsquat

4. Slam ball (20/15)

5. Bumper burpee (15/10)

6. Exit sign run

**We are measuring EVERYTHING today!**

**Full range of motion like always!**