10.4.15 Workout of the Day

We will be having Open gym tomorrow from 1245-230 PM. All CrossFit 843 members and surrounding affiliate CrossFit members are welcome. Use this time to work on any skill/ strength you need to work on our programmed whiteboard WOD. Stay dry, work harder, be better!

‪#‎crossfit‬ ‪#‎crossfit843‬ ‪#‎cf843‬‪#‎sundayfunday‬ ‪#‎neverquit‬ ‪#‎restisforthelazy‬ ‪#‎bebetter‬

CrossFit

General WU: Coaches Choice

Specific WU: 3x: 15 Presses 15-30 Double Unders/60 Singles 30 second calorie (faster pace each set)

Prep: Push Jerk 3x8 reps

Build to workout weight Weight should be heavy enough to allow 10-15 unbroken reps

WOD 1: 4x 1 minute max Push Jerks (155/125) 1 minute max Double Unders 1 minute max Calorie Row

Rest 2 minutes between sets

Post reps completed each set to comments.

ICT

General WU: Caoches Choice

Specific WU: 3x 10 Russian KB Swings (53/35) 10 resistance band squat jumps

150 m run

WOD 1: 20 min AMRAP: 10 Russian KB Swings (53/35) 20 Full range resistance band squat jumps

300 m run (exit sign)

Midline work:

2 sets: 60-90 second Front Plank hold 60-90 second Side Plank hold 60-90 second plank hold