1.22.16 Workout of the Day

Show this pic to GiGi's and Emily will give you 20% percent off your next pair of jeans..true story.

Emily Burden, 930 am ICT

CrossFit

General WU: Coaches Choice

Specific WU:2x 10 Deadlifts 10 Front Squats 5 Hang Squat Cleans 5 Squat Cleans

Strength: Deadlift Build to a 1 rep max in 20 minutes

Perform 7-8 sets: Sets 1-4, Warmup sets: 2-3 reps @ 40-70% 1RM Sets 5-8, Working sets: 1 rep @ 80-100%

WOD 1:

With a barbell loaded with 50% of your 1 rep max Deadlift perform: 25 Squat Cleans for time

* If unable to safely Squat Clean the prescribed weight, scale accordingly.

** If not proficient in the Squat Clean, perform a Power Clean + Front Squat.

Post 1RM Deadlift and time to comments.

OPEN ACCESSORY PREP: MU 10 min Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 10 cals/person+

:30 prone plank hold+

100 foot KB walk

WOD 1: 20 min 3 person team relay for max reps

Partner 1: Rows max cals

Partner 2: Holds plank on rings

Partner 3: 200 foot KBS farmers carry (53/35)

(down and back 2x)

-partners rotate through stations once farmers carry is completed-

SCORE= total team cals rowed

rest 3 min

WOD 2: In 6 minutes, cycle thru as many bumper burpees as possible (25/15),

switching after every 5 reps

**one bumper pers team, needs to be passed throught team**