8.3.15 Workout of the Day

CF-843 athlete and WJCL New Anchor Meghan Schiller walkin it out.

CrossFit

General WU: Coaches Choice

Specific WU:

3x 1 minute Double Under practice 10 Overhead Squats 1 min Toe to Bar progression

+

5 x High Hang Power Snatch 5 x Overhead Squat 5 x Hang Power Snatch 5 x Overhead Squat

Prep

Hang Power Snatch 2-3 sets of 5 reps

Build to workout weight

WOD 1:

3 rounds for time: 100 Double Unders 20 Toes to Bar 10 Hang Power Snatch (135/95)

--Goal is Sub 15 min--

ICT

General WU: Coaches Choice

Specific WU: 2x 5 BJ over, 10 barbell Good Am

WOD 1: In team for 2 complete

35-25-15

DL(225/155)(155/95)

Burpee BJ over (30/24)(24/20)

12 min cap

Score = total time. If do not complete, Score = total reps

one person works, one rests, portion how you like

rest 3 min

10 min AMRAP

Partner A: Run 150 m

Partner B: max abmat situps

switch

SCORE=Total team situps