9.3.15 Workout of the Day
- ryan Baggott
- Sep 3, 2015
- 1 min read
Congrats to Jason Williams, CrossFit 843 athlete finishing 7th place in The FireFighter Throwdown in Atlanta, Ga this past weekend!
CrossFit
General WU: Coaches Choice
Specific WU:
3 min practice Double Unders
+
3 min Kipping Pullup progression
WOD 1:
12 minute AMRAP: 60 Double Unders 30 Burpees 15 CTB Pullups
Post time to comments.
Midline Work
2 sets: 60-90 sec Front Plank hold 60-90 sec Side Plank hold 60-90 sec superman hold
Skill: Use the reamining time of 20 min,work on the BeatDown movements/any skill you stink at of choice.
Scaling
Double Unders
Scale reps accordingly (max in 60-90 seconds)
CTB Pullups
Sub Regular Pullups
Scale reps accordingly (max in 1 minute)
Sub 5 Negatives or Band Pullups
ICT
General WU: Coaches Choice
Specific WU: 1 round/wod at 70 percent
WOD 1: 5 min AMRAP of
15 broad jumps
15 walking lunges (1.2.3..)
rest 2 min
WOD 2 : 5 min AMRAP of
10 cal row
10 HRPU
rest 2 min
WOD 3: 5 min AMRAP
5 bumper burpees (25/15)
10 bumper abmat situps
rest 2 min
repeat cycle again
SCORE =Total completed rounds and reps
Post round and reps to comments.
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