11.30.15 Workout of the Day

Congrats Louis! New Beer Mile champion at 8:47 and winner of month free membership.

CrossFit

General WU: Coaches Choice

Specific WU: 15 reps Snatch Warmup - PVC

Run 400 meters

15 reps Snatch Warmup - Barbell

Strength: Snatch (Power or Full) Perform a set of 3 reps every 2 minutes for 14 minutes (7 sets)

Loading Guidelines: Sets 1-3: 40-60% 1RM Snatch Sets 4-7: 70-85%

* Only continue adding weight if technique and speed on all 3 reps is solid and consistent * These are not touch and go reps - reset each rep * If new to this lift, build to a moderately challenging weight and focus on consistent technique

WOD 1: For time: 21 Power Snatch (115/80) Run 400 meters 15 Power Snatch Run 400 meters 9 Power Snatch Run 400 meters

Goal is sub 12 min!

Post 3RM and time to comments.

ICT

General WU:Coaches Choice

Specific WU: In 6 min complete 5 reps/movement

WOD 1: 5 RDS for total Reps of (:45 sec of work/:15 transition)

min 1: ab mat situp

min 2: slam ball (20/15)

min 3: KBS (53/35)

min 4:burpees

min 5: rest

SCORE= total combined reps

Cooldown: 800 m run, Go 400m hard, 400m back at conversation pace

--Typically, this " Fight Gone Bad" style format is performed on a running clock. Today, however we will build in a :15 sec transition after each station. Please still work the entire :45.--

Active Recovery:

Row, Assault Bike or Run

10 minutes on/5 minutes off x 4 sets