1.24.16 Workout of the Day
- ryan Baggott
- Jan 25, 2016
- 1 min read
Claudia and Mark, 930 am ICT
CrossFit
General WU: Coaches Choice
Specific WU:
3 sets (empty barbell) 10,8,6 Power Snatch 10,8,6 Overhead Squats 10,8,6 Box Jumps
Prep: Power Snatch + Overhead Squat 2-3 sets of 6-8 reps of each
Build to workout weight If unable to load OHS, sub Front Squats
WOD 1:AMRAP in 15 minutes: 3 Power Snatch (95/65) 3 Overhead Squats 3 Box Jumps (24/20) 6 Power Snatch 6 Overhead Squats 6 Box Jumps 9 Power Snatch 9 Overhead Squats 9 Box Jumps 12 Power Snatch 12 Overhead Squats 12 Box Jumps
Continue adding 3 reps each set - climb the ladder as high as possible.
Post reps completed to comments.
OPEN ACCESSORY PREP: T2B
max set unbroken T2B
2 drop sets at 70% of max T@B
ICT
General WU: Coaches Choice
Specific WU: In 8 min complete, 300 m run+
5-7 reps/movement
WOD 1: For time
1000 m run (big sqaure)
90 airquats to med ball
800 m run (stop sign)
70 abmat situps
60 burpees
50 walking lunges (1.2.3.4)
400 m run (state of mind)
30 HRPU
20 pullups/ring rows
100 m run
Comments