10.27.15 Workout of the Day

Athlete of the Month Danielle Hunt, 530 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 3x

3 x Hang Power Clean (Hips) 2 x Front Squat 1 x Press

3 x Hang Power Clean (Knees) 2 x Front Squat 1 x Push Press

3 x Power Clean 2 x Front Squat 1 x Push Jerk

Prep 3X: 3 Power Cleans + 2 Front Squats + 1 Push Jerk

Build to weight used in workout

WOD 1: 20 min EMOM 3 Power Cleans (185/135) 2 Front Squats 1 Push Jerk

If you fall behind on the minute, finish the workout by performing AMRAP in 20 minutes.

Cooldwon: 600 m run

Post load and minutes/rounds completed to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement + 150 m run

WOD 1: 25 min AMRAP

300 m run(exit sign)

20 G Squat (35/25)

10 cal row

-rest 3-5 min-

WOD 2: In 7 min accumulate AMRAP UNBROKEN dubs or singles

**Use this skill time to focus on getting your first DUB, Triple or fast singles.**