8.28.15 Workout of the Day

Suzie 1230 CrossFit

QUOTE OF THE DAY: It doesn"t matter if your the strongest. It doesn"t matter if your the fastest. What matters is that you try your hardest. Happy Friday!! Wake up, get your a$$ here and DO WORK!

CrossFit

General WU: Caoches Choice

Specific WU:

2 sets (PVC, Empty Bar): 3 x High Hang Power Snatch 3 x OHS 3 x Hang Power Snatch

3x Power Snatch

Workout Prep

Snatch x 3-4 sets

Set 1: 10 reps w/ first weight in workout

Rx'd Men = 75#, Scaled Men = 45# Rx'd Women = 45#, Scaled Women = 35#

Set 2: 5 reps w/ second weight in workout

Rx'd Men = 135#, Scaled Men = 75# Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

Rx'd Men = 165#, Scaled Men = 100# Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

Rx'd Men = 210#, Scaled Men = 120# Rx'd Women = 120#, Scaled Women = 90#

WOD 1:CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (75/45) 30 Snatch (135/75) 30 Snatch (165/100) Max Rep Snatch (210/120)

Scaled weights

Men = 45, 75, 100, 120 Women = 35, 55, 75, 90

If you cannot handle a certain weight, scale down or stay at the previous weight and perform max reps at that weight.

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Compare to August 21, 2014.

Post score to comments.

ICT

General WU: Caoches Choice

Specific WU/Skill: 3 min DUBS+

5 reps/movement

WOD 1:20 min AMRAP

20 Slam ball (20/15)

20 BJ over-over (24/20)

10 KB DL (53/35)

10 cal row

Cooldown/skill: 3 min DUBS