12.2.15 Workout of the Day
- ryan Baggott
- Dec 2, 2015
- 1 min read
Amber and Max, 830 CrossFit
CrossFit
General WU: Coaches Choice
Specific WU: 2x 20/15 Calorie Row 10 Push Press (start with empty bar and build to workout weight) 10 Box Jumps 10 abmat Situps
Srength: Push Press (21X1 tempo) 3-3-3-3-3-3
Sets 1-3: Warmup sets, moderate Sets 4-6: Working sets, tough
One second pause at top and in rack to reset for each rep.
WOD 1: In teams of 2 For time: 60/50 Calorie Row 60 Push Press (95/65) 60 Box Jumps (24/20) 120 AbMat Situps 60 Box Jumps 60 Push Press 60/50 Calorie Row
One bar, one box, one rower, one abmat
One works one rests, break up reps how you like
Post 3RM and time to comments.
ICT
General WU: Coaches Choice
Skill/Specific WU:For 8 min, work on your pullup progression of choice +10 reps/movement
WOD 1: 5 RFT of
10 pullups
15 KB G squat(53/35)
INTO
5 RFT of:
10 pullups
15 KBS (53/35)
WOD 2: 1 mile time trial run (big square 2x)
Active Recovery:
Row, Assault Bike or Run
10 minutes on/5 minutes off x 4 sets
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