12.30.15 Workout of the Day
- ryan Baggott
- Dec 30, 2015
- 1 min read
Eric Morales, 1230 CrossFit
CrossFit
General WU: Coaches Choice
Specific WU: Burenger Warm Up
Strength: Snatch (Full) Perform 3 reps every 2 minutes for 16 minutes (8 sets)
Loading Guidelines: Sets 1-4: 30,40,50,60% 1RM Sets 5-8: 70-80%
Only continue adding weight if mechanics are solid If not proficient in full Snatch, perform 3 x (Power Snatch + Overhead Squat) - keep weight moderate
WOD 1: "Open Workout 12.1"
AMRAP in 7 minutes: Burpees (to 6" target)
Post 3RM and reps completed to comments.
ICT
General WU: Coaches Choice
Specific WU: !0 Cal + 10 Reps/Movement
Wod1: Partner 8 Min AMRAP
1500 Meter Row - Partition How you like
Into
Max H.R.P.U
-- Rest 1 Min --
WOD 2: Partner 8 Min AMRAP
150 BJ (24/20) - Partition How you like
Into
Max Ab-Mat sit-ups
-- Rest 1 Min --
REPEAT WOD 1 & 2 Again!
Score = Total Combined H.R.P.U and Ab-Mat Sit-ups
*One Rests, One Works, One Box, One Rower, One Ab-Mat*
ABS: 3 RFT
15 Hanging Knee Raises
:30 Prone Plank
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