12.14.15 Workout of the Day

Happy 50th Birthday Teresa!

CrossFit

General WU: Coaches Choice

Specific WU: 3x 1 minute Double Under practice 10 OH Squats 10 Good Morning

Srength: Clean Grip Deadlift Build to a tough set of 3 touch and go reps in 15 minutes

Show full control on negative and "kiss" plates on ground (including the last rep) Perform 6-7 sets: 3-4 warmup sets, 2-3 tough sets If you cannot maintain tempo of proper back position, go lighter

WOD 1:

5 rounds for time: 50 Double Unders 10 Deadlifts (275/185)

10 min cap

Post 3RM and time to comments.

Scaling: Double Unders

• Scale reps accordingly (max in 1 minute)

• Sub 100 Singles

Deadlifts

• Scale to a weight that allows you to perform 10 reps in no more than 2 sets for all 5 rounds.

ICT

General WU: Coaches choice

Specific WU: In 5 min complete 150 m run

+10 reps/ movement

WOD 1:25 min AMRAP

30 Abmat situps

20 BJ (24/20)

10 pullups

300 m run

-rest 3 min-

WOD 2: In teams of 2 complete 4 min or max Burpees

you to 45 lbs plate, one works one rests.

SCORE= total team reps

This Weeks Active Recovery: Row

Block 1: 30 seconds on/30 seconds off x 8 sets Rest 5 minutes Block 2: 30 seconds on/30 seconds off x 8 sets Rest 5 minutes Block 3: 30 seconds on/30 seconds off x 8 sets (optional)

% Effort = 80-90%

-Any effort is better than none!-