12.16.15 Workout of the Day

Congrats Pat and Coach Meghan on the Recent Engagement. Wishing you a life filled with health, Happiness, and prosperity.

CrossFit

General WU: Coaches Choice

Specific WU: 3x Thruster SDHP Push Jerks Overhead Squats Front Squats

Set 1: 12 reps with empty bar Set 2: 10 reps w/ warmup weight Set 3: 8 reps w/ workout weight *

* Perform 4 burpees b/w each movement during 3rd warmup set

WOD 1: "Air Force"

For time: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats

Every minute, on the minute you must stop and complete 4 Burpees before continuing.

Post time to comments.

Scaling

If OHS range of motion is limiting factor, sub Back Squats.

Cooldown : 800 m run

Accessory Work (optional) * but highly recommended

Before or after class, perform the following:

Front Squat 5 sets of 3 reps

All sets performed at 80-85% of 1RM Rest 2-3 minutes b/w sets

Perform 4-5 warmup sets according to the following guidelines: Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 2 reps @ 60% Set 4: 2 reps @ 70% Set 5: 1 rep @ 75%

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes nit 5x5 reps ascending weight for DL

WOD 1: For 20 minutes , In teams of 4 complete

Partner 1:10 cal row

Partner 2: Deadlift hold (155/105)(135/85)

Partner 3:HS hold

Partner 4: Bar hang

Partner Rotates after 10 cals are rowed

cals can only be rowed if all other athletes are in their "hold"

SCORE=Total team rounds

rest 3-5 minutes

Wod 2: 5 Min. 25m Partner Shuttle Sprints

One Person Runs from Pole to CF843 Sign and Back

Then Next Person goes. Follow this pattern for 5 min.

-Any effort is better than none!-