2.03.16 Workout of the Day

Julie James and D. Cara 830 am ICT

CrossFit

General WU: Coaches Choice

Specific WU:3x 10,8,6 Power Clean T2B Progression 10,8,6 Wall Balls

Prep:Power Clean 3x5 reps ,building to workout weight

WOD 1: CrossFit Games Open Workout 11.5

20 minute AMRAP: 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Balls (20# to 10' target/14# to 9' target)

Post rounds completed to comments.

OPEN ACCESSORY PREP: MET CON

Alternating with a partner, perform each set as fast as possible in relay style format:

200 m run, 400 m run, 600 m run

ICT

General WU: Coaches Choice

Specific WU: in 6 minutes complete 10 reps/movement

WOD 2: In 20 minutes, accumulate 5000 meter row as team and

in remaining time of 20 min complete max burpees over rower

Score = max team burpees, partition reps how

WOD 2:3 Rounds:

1 minute max plank to pushup

1 min max slam ball (20/15)

1 minute max Lunges (in place – alternating legs)

1 minute Rest

No score – focus on quality movement, full range-of-motion, etc. Far better to do just a few high quality push-ups in that minute then many more sloppy ones!