12.18.15 Workout of the Day

Welcome back Will. Good Stuff Bro! Crossfit 415

CrossFit

General WU: Coaches Choice

Specific WU: 10,8,6 Wall Balls 3 High Hang Power Cleans 3 Hang Power Cleans 3 Power Cleans 3 Front Squats

Prep: Power Clean 3x5 reps

Build to workout weight You should NOT be able to perform the Power Cleans unbroken in the workout

WOD 1:3 rounds for time: 30 Wall Balls (20/14) 10 Power Cleans (185/135)

Post time to comments.

Midline Work:

3 sets (not for time): 10 Strict Toes to Bar 60 second Prone Plank

Accessory Work (optional) BUT highly recommeded

To be performed before or after Group Class (ideally, before):

Snatch 8 sets of 3 reps

Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 75% Set 6: 80% Set 7: 80% Set 8: 80%

Only increase weight if technique on all 3 reps is solid and consistent.

ICT

General WU: Coaches Choice

Specific WU: 5-7 reps/movement

WOD 1: 21 min EMOM :45/:15

min 1: ring digs/progressions on box

min 2: Overhead Bumper step outs (45/25)

min 3: inside suicide sprints

-rest 3 min-

WOD 2: 8 min AMRAP

10,20 Unbroken DUBS (you break, you start over)

5,10 shoulder touches( you break, you start over)

Cooldown: 1000 m run

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!-