1.13.16 Workout of the Day

My name is Carl. You got beef with me? 830 AM Saturday CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 3x 150 m sprint 10,8,6 Clean & Jerk (empty bar) Set 1: 10 Kip Swings Set 2: 8 Knee to Elbow Set 3: 6 Toes to Bar

Prep:Clean & Jerk 3x 5 reps ,build to workout weight

WOD 1: Open Workout 13.4

AMRAP in 7 minutes: 3 Clean & Jerks (135/95) 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & Jerks 9 Toes to Bar 12 Clean & Jerks 12 Toes to Bar

Climb the ladder as high as possible, adding 3 reps to each exercise every round.

Post reps completed to comments.

Midline : 2X 60 second Front Plank Hold 60 second Side Plank Hold 60 second Superman Hold

OPEN ACCESSORY WORK:

10, 100 m sprints w/:30 sec rest

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes work up to 5x5 DL ascending in weight +

10 reps/movement

WOD 1: In teams of 2 accumulate, as a team,

as fast as possible:

800 meter run together

100 DL (155/105)(135/85)

80 cal row

100 HRPU

800 meter run

Midline Work: 3 rounds for fun - 10 Toes to Bar - 20 Sit Ups - 30 Side Plank Raises (15 per side)