9.28.15 Workout of the Day

Heather, Max, Lucas 9:30am ICT

CrossFit

General WU: Coaches Choice

Specific WU:2 sets (PVC, Empty Barbell): 10 x OH Squat 6 x High Hang Snatch 6 x Mid Hang Snatch 6 x Snatch

Prep

3 X 5 Squat Snatch

Build to weight used in workout

WOD 1:

For time: 20 T2B/KTE

10 Squat Snatch (135/95) 16 T2B/KTE

8 Squat Snatch 12 T2B/KTE

6 Squat Snatch 8 T2B/KTE

4 Squat Snatch 4 T2B/KTE

2 Squat Snatch

Post time to comments.

Squat Snatch

• If not proficient in Squat Snatch, perform Power Snatch + Overhead Squat

• If unable to support load in Overhead Squat, perform Power Snatch & Front Squat (i.e. 10 Power Snatches + 10 Front Squats)

ICT General WU: Coaches Choice Specific WU:5x5 DL building weight for DL +5 burpees WOD 1: 20min Partner WOD 10 DL ( 135/95) 12 burpees over barbell 150 m run Rest 5 min WOD 2: 6 min Midlline EMOM :40/:20 Min 1: prone plank Min 2: hollow hold Min 3: reverse crunch Cooldown :300 m run