9.24.15 Workout of the Day

CrossFit

General WU: Coaches Choice

Specific WU:1 set of 10,8,6,4 Squat Cleans (start with empty bar and build to workout weight) 10,8,6,4 Burpees (lateral hop over bar)

Strength

Front Squat (30X1 tempo) 3-3-3-3-3-3

Loading Guidelines Set 1: 50% 1RM Set 2: 60% Set 3: 70% Set 4: 80% Set 5: 85% Set 6: 90%

Rest 2-3 minutes b.w sets

WOD 1:

Climb the ladder as high as possible in 7 minutes: 1 Squat Clean (155/105) 1 Burpee (lateral hop over bar) 2 Squat Cleans 2 Burpee 3 Squat Cleans 3 Burpees

Post 3RM Front Squat and reps completed in to comments.

ICT

General WU: Coaches Choice

Specific WU: 150 m run +150 m row + 15 OH walk step outs

Partner WOD: 5 RFT of

600 m run together (stop sign)

60 OH walking step outs as a team, (25,15)

one work one rests, swtich after 30 steps

600 m row

-half class start at run , half at row