10.15.15 Workout of the Day

Timmons excited about his new driving gloves. Nice look.

CrossFit

General WU: Coaches Choice

Specific WU: Empty bar: 10 Power Cleans 10 Hang Squat Cleans 10 Thrusters 1 minute Double Under practice

+

3 sets (build to weight for WOD 2) 3 Power Cleans 3 Hang Squat Cleans 3 Thrusters 10-20 Double Unders

STRENGTH: Front Squat (31X1 tempo) 2-2-2-2-2-2-2-2

Sets 1-4: Warmup sets (50-75% 1RM) Sets 5-8: Working sets (80%+)

Rest 1-2 minutes b/w warmup sets, 2-3 minutes b/w working sets There is a full one second pause in the bottom

WOD 1:

9 minute AMRAP: 3 Power Cleans (135/95) 3 Hang Squat Cleans 3 Thrusters 30 Double Unders

Post 2RM and rounds completed to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 cals +10 reps/movement

WOD 1: 14 min AMRAP

300 m run (exit sign)

12/10 cals

-rest 3 min-

WOD 2: 14 Min EMOM :45/:15

min 1: max pullups

min 2: max pushups

min 3:150 m run (cf-843 sign)