9.17.15 Workout of the Day

Who loses 20 lbs in her first month of CrossFit and is a 2-A-Day regular? This girl.. Patty!

Mad respect for you Patty.. keep pushing, we got your back!

CrossFit

General WU: Together

Specific WU:4 rounds: Row 250 meters (increase pace each set) 5 x Hang Power Clean 5 x Front Squat 5 x Hang Squat Clean

Prep

Hang Squat Clean 2-3 sets of 5 unbroken reps

Build to workout weight Weight should be moderate so you can move through reps fairly quickly in workout - scale accordingly

WOD 1:

At the 0 minute mark: Row 1000/800 meters OR big square run+ exit sign 20 Hang Squat Cleans (135/95)

At the 10 minute mark: Row 750/600 meters OR stop sign run 15 Hang Squat Cleans

At the 20 minute mark: Row 500/400 meters OR state of mind run 10 Hang Squat Cleans

Perform each set as fast as possible.

--the program is a row, If big calss, run but please try to hit 2 sets or row.--

Post times for each set to comments

ICT

General WU: Together

Specific WU: In 6 min find teams and complete 10 reps/movement

WOD 1: In teams of 4, "conga" style format

25 Min AMRAP:

15 Goblet Squat (35/25)

10 Burpees

15 OH Walking Steps (25/15)

150 meter run (X-fit Sign)

*2 People can be working at same station at once*

*Follow the person in front of you*

*Fastest athlete should go FIRST*

SCORE = Total Team Rounds + Reps

SKILL: In remaining 10 Min of class work on skill of choice.