8.26.15 Workout of the Day

Well Sue.. A week vacation in Chicago combined with some Yellowtail will do this to ya. :)

Good to have you back. Sue 645 am CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:2 sets: 10 Hang Power Cleans 5 Burpee Box Jumps

Stength

Hang Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes for 9 sets

Loading Guidelines: 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 @ 95% Set 9: 1 rep @ 100%+

Continue adding as long as mechanics are solid. If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight.

WOD 1:

10-8-6-4-2 reps for time: Hang Power Clean (185/125) Burpee Box Jump (30/24)

Scale to 70-75% of 1RM from Strength

10 min Cap

Post 1RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 5 reps/movement

WOD 1: 30 min EMOM

MIn 1: 150 m run with slam ball

Min 2: :45 plank hold on rings

Min 3: 15 abmat situp

Min 4: 30 airsquats

Min 5: rest