1.28.16 Workout of the Day

Briana Lopez 930 am ICT

Big props to Briana Lopez, CrossFit 843 athlete and mother of 2 who weighed in yesterday and has recently lost 45 lounds. Bri has has CrossFitting fro 12 months and has gone from a size 12 to a size 4. When you see her at the gym give her a high five. It's not a sprint, it's a marathon. Proud of you Bri, no turning back!

CrossFit

General WU: Coaches Choice

Specific WU: 3 sets: 3 hang Power Clean 3 Front Squats 3 Power Clean

Strength: Hang Power Clean Perform 3 reps every 2 minutes x 8 sets

Sets 1-4: Warmup sets, 40-70% 1RM Sets 5-8: Working sets, 75-90%

Only continue adding weight if technique on ALL 3 REPS is consistent and solid.

WOD 1:10-9-8-7-6-5-4-3-2-1 reps for time: Hang Power Cleans (135/95) Burpees w/ lateral hop over bar

Scale weight to 60-70% of 3RM from Strength

Post 3RM and time to comments.

OPEN ACCESSORY PREP: Pullup

Strength: 3x1 of 5-10 sec. negative pullup

3x5 scap retract on bar

Skill: 5x5 dynamic kip swing

ICT

General WU: Coaches Choice

Specific WU: 300 m run+ 10-12 reps/movement

WOD 1:12 Rounds for time of: 100m Sprint (CF-843 sign) 15 bumper abmat situps (45/25) 100m Sprint (CF-843 sign)

15 slam balls (20/15)