8.12.15 Workout of the Day
- ryan Baggott
- Aug 12, 2015
- 1 min read
Chris G. Beach Bum Triathlon 13th place shaving 9 min of his previous time. 59:56 Congrats brotha!
CrossFit
General WU: Coaches Choice
Dynamic WU:
10 Wall Balls 10 Hang Power Cleans (45/35) 10 Wall Balls
Prep
Hang Power Clean 3x5 reps
Build to workout weight
WOD 1:
AMRAP 12 minutes: 60 Wall Balls (20/14) 30 Hang Power Cleans (135/95)
Strength:
Hang Power Clean Build to a 1 rep max in 12 minutes
Perform 6-7 sets of 1 rep - adding weight each set If feeling good, build to new 1RM If not, just build to a tough single and perform a few sets there
Please post time and weight to comments below. Click on Picture to post
ICT
General WU: Coaches Choice
Dynamic WU: 5 reps/movement
In teams of 2 complete:
1)10 min AMRAP of
max cal row, switch ater every 10 cals
rest 2 min
2)10 min AMRAP of
max plank to pushup, while one runs 300 m and switch
rest 2 min
3)10 min AMRAP of
max slam ball while one holds hollow body, switch when you like
Please post time and weight to comments below. Click on Picture to post
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