12.9.15 Workout of the Day
- ryan Baggott
- Dec 9, 2015
- 1 min read
Just some of our 15 athletes that completed The Savannah Bridge Run this weekend. Pretty cool experience.
Don't miss out on Max's free 815 Saturday group run!
CrossFit
General WU: Coaches Choice
Specific WU:Empty Barbell: 5 x Power Clean 5 x Squat Clean 5 x Hang Squat Clean
+
2 x of the entire complex in the workout (one set with empty barbell, add weight for the second)
WOD 1: 5 sets for max weight:
5 rounds of: 1 x Power Clean 1 x Squat Clean 1 x Hang Squat Clean
-rest 2 min between sets-
(partner up if like to save barbells)
Cooldown: 800 m run into 800 m row
Goal is sub 10 min
Goal is to complete all 5 rounds without resting the bar on the ground with as much weight as possible
If you are successful, you MUST increase weight on the next set
If you fail and rest the bar on the ground, finish the set and stay at that weight for the next set
Post heaviest successful set to comments.
ICT
General WU: Coaches Choice
Specific WU: 150 m run+
WOD 1: 5 RFT of:
300 m run
20 OH Squat (95/65)
10 Pullups
Scale OH squat: KB g squat (53/35) / Barbell front Squat
-rest 3 min-
WOD 2: 8 min EMOM
min 1 :40 sec mountain climbers
min 2 :40 sec strict knee raises
This Week's Active Recovery Workout
Row:15 minutes x 3 sets Rest 5-10 minutes b/w sets
Moderate, sustainable pace for all 3 sets
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