12.3.15 Workout of the Day

Beth, Saturday 830 AM CrossFit "Dragon"

CrossFit

General WU: Coaches Choice

Specific WU:

10,8,6 Power Cleans 5 Strict Toes to Bar 10,8,6 Burpees

Strength:Power Clean 3-3-3-2-2-2-1-1-1

Perform a set every 2 minutes Build to today's 1 rep max If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight Loading Guidelines: Sets 1-3: 50-70% Sets 4-6: 75-85% Sets 7-9: 90-100%

WOD 1: 3 RFT of: 7 Power Cleans (225/155) 14 Toes to Bar 21 Burpees

Scale Power Cleans to around 80-85% of 1RM

-15 min cap-

Post 1RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 400 m run+5 reps/person/movement

WOD 1: In teams of 3 complete in any order or fashion

600 m run together

200 cal row

200 BJ (24/20)

200 burpees

200 situps

5:00 min bar hang

600 m run together

Run together, athletes CAN work at differnt stations same time.

Teams MUST sart and finsh with the run together

Notes: Coordinate to find most efficient possible way to finish fastest

Active Recovery:

Row, Assault Bike or Run

10 minutes on/5 minutes off x 4 sets