8.19.15 Workout of the Day

Another packed week on the ICT side! Athletes, keep up the hard work, intensity, and perserverence. Got some great news for all our members coming to you all soon. Stayed tuned. #cf843thisisonlyjustthebeginning

CrossFit

General WU: Coaches Choice

Specifc WU: 2x 10 Deadlifts 5 Burpees

Prep

Deadlift 4 x5 reps

Build to workout weights Scale accordingly so that all sets will be unbroken, but TOUGH The weight for Set 2 should be 85-90% of what you use for Set 1

WOD 1:

AMRAP in 3 minutes: 3 Deadlifts (315/225) 3 Burpees w/ lateral hop over bar

Rest 3 minutes

AMRAP in 3 minutes: 5 Deadlifts (275/185) 5 Burpees w/ lateral hop over bar

Rest 3 minutes

AMRAP in 3 minutes: Burpees w/ lateral hop over bar

Cooldown:400 m run at 75%,

400 m run at conversation

Post reps completed each set to comments.

ICT

General WU: Coaches Choice

Specifc WU: 10 reps/movement

WOD 1:25 min EMOM :25/:35

Min1: Cal row

Min2: barbell S2OH (45/35) .. working on FORM!

Min3: Bumper OH walking Lunge (25/15)

Min4: plank on rings

after each cycle, add :5 sec onto work time :5 sec taken offf from rest

Cooldown: 300 m run

Post experience to comments.