1.19.16 Workout of the Day

Calvo and Kassie, 2015 SAGL supporting our own Bluffton Bruisers .. That was a fun day.

THE HEAT IS ON! ALL AM CLASSES (ICT AND CROSSFIT) WILL BE HELD IN THE CROSSFIT BUILDING DUE THE THE TEMPERATURE.

CrossFit

General WU: Coaches Choice

Specific WU:2x: 5 x Front Squat 5 x Hang Power Clean 5 x Power Clean

Strength: Power Clean 3-3-3-2-2-2-1-1-1-1 Build to a 1 rep max for the day One set every 2 minutes for 20 minutes (10 sets)

Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 80% Set 6: 2 reps @ 85% Set 7: 1 rep @ 90% Set 8: 1 rep @ 95% Set 9: 1 rep @ 100% Set 10: 1 rep @ 100%+

WOD 1: AMRAP in 8 minutes: Power Clean @ 90% 1RM

Every 2 minutes, perform 10 bar-over-burpees

SCORE=Total Power Cleans

Post 1RM and reps completed to comments.

OPEN ACCESSORY WORK: Pullups and HSPU

1.Pullups Strength: 3x10 deep ring row/ strict pullups

Skill: 5x5 kip swing

2: HSPU: Stength: 3x1 minute HS Hold :30 rest

ICT

General WU: Coaches Choice

Specific WU: In 8 min work up to DL weight, 5x5 ascending+

10 reps/movement

WOD 1:In teams of 3 complete

3000 m row men/2500 m row women

100 burpees over partner

80 DL (205/155)

100 burpees over partner

3000 m row men/2500 m row women

switch row after every 250 m

*One rower, one works one rests, partition how you like*