7.28.15 Workout of the Day

Congrats to Jamo of CrossFit 808 and his team for 4th place team finish this past weekend at The 2015 CrossFit. Jamo and fiance Carly (whos mother lives in Bluffton) frequent our box when visiting from Hawaii. Congrats 808!

CrossFit

General WU: Coaches Choice

Specific WU: 5 min to get lbs for BB

Strength: Back Squat 5-5-5-5-5-5

Set 1: 5 reps @ 40% 1RM Set 2: 5 reps @ 50% Set 3: 5 reps @ 60% Set 4: 5 reps @ 70% Set 5: 5 reps @ 80% Set 6: 5 or more reps @ 85-90% - Find your 5 rep max. If you can perform more than 5 reps, perform max reps.

Rest 1-2 minutes b/w sets.

WOD 1:

Every 5 minutes x 5 sets: ODD: Row 500 meters as fast as possible

EVEN: Run 400-600 meters as fast as possible

SCORE=slowest run +slowest row

ICT

General WU: Coaches Choice

Specific WU: 5 min to work on pullup progression

WOD 1:

20 min AMRAP 30 Squats 25 abmat situps 20 Push ups 15 Pull ups

150 m run

rest 3 min

WOD 2:

6 min midline EMOM :40/:20

min 1: side plank rt

min 2: Side plank lf

min 3: Prone plank on elbows