10.20.15 Workout of the Day

Athlete Bio: Chris Madd

Profession: Self employeed

Status: Single and currently looking for a sugarmoma

Howetown: Philly..Need we say more..

Favorite past time: Sundays, stumbling down the westbound side of 278 to his Crescent home after an an Eagles loss.

Unknown Fact: Chris gets his back and nose hair waxed weekly. Yesss, weekly.

CrossFit

General WU: Coaches Choice

Specific WU:

5 sets (empty bar): 6 x Deadlift 6 x Hang Power Clean 6 x Front Squat 6 x Shoulder Press

STRENGTH Power Clean 3-3-3-2-2-2-1-1-1-1 One set every 2 minutes for 20 minutes (10 sets)

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 @ 80% Set 6: 2 reps @ 85% Set 7: 1 rep @ 90% Set 8: 1 rep @ 95% Set 9: 1 rep @ 100% Set 10: 1 rep @ 100%+

WOD 1:8 minute AMRAP: Power Clean @ 90% 1RM

Post 1RM and reps completed to comments.

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 5 reps/movement

WOD 1:For Max Total Reps

Min 0-6: 600 m run (State of MInd) in remaining time max cal row

Min 6-9: rest

Min 9-15: 600 m run in remaining time max straight leg abmat situps

Min 15-18: rest

Min 18-24: 600 m run in remaining time max HRPU

Min 24-27: rest

Min 27-33: 600 m run in remaining time max slam ball(20/15)