1.21.16 Workout of the Day

Matt. CrossFit Open gym..

Matt can be found daily at the Box from 1-5 pm facebooking, walking around aimlessly, and stealing KillCliffs..someone please get this kid a JOB.

CrossFit

General WU: Coaches Choice

Specific WU: 3x 30 Double Unders/60 Singles 10 OH Squats T2B Progression

+

DB Snatch 3x4 reps per arm

Build to workout weight

Strength: Weighted Pullup Build to a 1 rep max in 15 minutes

* If unable to perform more than 3 Strict Pullups, perform 5 sets of max Strict Pullups in 1 minute (rest 2 minutes b/w sets)

** If unable to perform Strict Pullups, perform 5 sets of 5 negatives - lowering as slowly as possible each set

*** If unable to perform Negatives, perform 5 sets of 10 TOUGH Ring Rows (rest 2 minutes b/w sets)

WOD 1: 7 rounds for time: 30 Double Unders 10 Toes to Bar 10 Alternating DB Snatches - 5/arm (70/50)

Post 1RM and time to comments.

OPEN ACCESSORY PREP: DUBS and Pullups

1) DUBS:

Max DUBS in 1 minute, rest :30, repeat 2 more times

2) Pullups:

5x5 strict pullups

5x5 kipping swing

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement +20 burpees

WOD 1: Tabata Thursday 2x of:

1)Tabata Airsquat to med ball

2)Tabata BJ (24/20)

3)Tabata Slam Ball

800 m run

Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.

--you will have one minute rest in between each interval to write down your score--