11.25.15 Workout of the day

Happy Thanksgiving From Your CrossFit 843 Staff

CrossFit

General WU: Coaches Choice

Specific WU: Run 150 meters 16 Deadlifts (barbell) 16 Hang Power Cleans 16 Push Press Run 150 meters

Prep :DL, HPC,PP 2x6 reps of each

Build to workout weight for each movement. Scale to a challnging, yet manageable weight. A rule of thumb is for the Hang Power Clean to be 30% lighter than the Deadlift and the Push Press to be 30% lighter than the Hang Power Clean.

WOD 1: In teams of 2, complete

Team "Matt 16" For Time: 32 Deadlifts (275/185) 32 Hang Power Cleans (185/135) 32 Push Press (135/95) Run 800 meters 32 Deadlifts 32 Hang Power Cleans 32 Push Press Run 800 meters 32 Deadlifts 32 Hang Power Cleans 32 Push Press

*Each team gets one barbell, it is your responsiblity to load and deload weight*

*break up reps how you feel is most efficient, ideally in half, run together*

Post time to comments.

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

ICT

General WU: Coaches Choice

Specific WU: 1 round at 60%

WOD 1: 20 min EMOM :40/:20

min 1: slam ball (20/15)

min 2: ring pushups/plank on rings

min 3: hollow hold

min 4: g squat hold at bottom postition (53/35)

**Goal is to work the full :40!**

-rest 3 min-

WOD 2: With a team of 2:

Perform AMRAP in 8 minutes of:

partner 1: DL hold (155/105)

partner 2: 20 KB G squat (53/35)

Rotate

SCORE=Total team rounds, mine plus your= 1 round

This Week's Active Recovery Workout *

Row

;30/:90 10 rounds

Push hard throughout the :30 of work!