10.13.15 Workout of the Day

Proud of my bro Rich Calvo, first ever 30k (18.6 miles unbroken non-the-less) in the books this past weekend. His training regime..CrossFit. The body can do anything if you put your mind to it.

CrossFit

General WU: Coaches Choice

Specific WU: 60/48 Calorie Row /600 m run

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10 Overhead Squats 6 Snatch Drops (2 each: Quarter, Half, Full) 6 High Hang Snatch (2 each: Quarter, Half, Full) 6 Hang Snatch (2 each: Quarter, Half, Full)

Strength: Hang Snatch 3-3-3-2-2-1-1-1-1-1

Perform 1 set every 90 seconds for 10 sets

Loading Guidelines Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 75% Set 6: 1 rep @ 80% Set 7: 1 rep @ 85% Set 8-10: 1 rep @ 90-100%

Notes

• Only receive the bar in a full squat if proficient. If not, perform a Hang Power Snatch and practice receiving the bar in a solid power position.

• Only continue adding weight each set if mechanics are solid and you are receiving the bar in a good position.

• If new to this lift, perform 10 sets of 3 Hang Power Snatches at a moderately challenging load. Emphasize speed and mechanics.

WOD 1: 3 RFT of: 30/24 Calorie Row OR 400 m run 15 Hang Power Snatches (95/65)

Scale to weight that allows you to go unbroken in your first set.

Post 1RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 6 min to establish DL weight for WOD

3x6 ascending+

5 burpee BJ

WOD 1: Bluffton BeatDown Team WOD

Complete For Time w/ an 8-Minute TIME CAP

15-12-9-6-3

Deadlift (225/155)(155/105)

Burpee Box Jump (24/20)

*break up reps how you like*

At the 12 min mark..

WOD 2: Team WOD

50 DL (225/155)(155/105)

600 m run (State of mind)

40 DL

300 m run (exit sign)

30 DL

150 m run (CF 843 sign)

*break up reps how you like, run together*