2.05.16 Workout of the Day

Beth Fields, 1230 ICT

ALL Super Bowl squares are filled out and are posted in the gym!

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

Strength: Snatch (Full) 3-3-3-2-2-2-1-1-1-1

Perform a set every 2 minutes If proficient, perform full Snatch. If not, perform Power Snatch + Overhead Squat. If unable to load OH position, just perform Power Snatch.

Loading guidelines: Sets 1-3: 3 reps @ 40-60% Sets 4-6: 2 reps @ 70-80% Sets 7-10: 1 rep @ 85%+

* Increase weight based on feel. If feeling good, continue adding each set. If not, stay at 85% for last 4 sets.

** If new to this lift, perform 10 sets of 3, building to a moderately challenging weight - focus on speed and mechanics.

WOD 1: "Squatting Isabel"

For time: 30 Squat Snatch (135/95)

Scale weight to 60-70% of 1RM.

Post 1RM and time to comments.

Scaling:

• If not proficient in Squat Snatch, perform Power Snatch + OH Squat

• If unable to load OH Squat, perform 3 sets of 10 Power Snatches + 10 Front Squats.

OPEN ACCESSORY PREP: MU

Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:15 reps/movement

3 sets for max total reps

2 minutes of max reps of Burpee Box Jump Overs, 24/20 2 minute rest 2 minutes of max cal row 2 minute rest 2 minutes of max straight leg abmat situps.. fingers MUST touch toes 2 minute rest

These are sprint intervals so please sprint throughtout the entire 2 minutes.

*Form is much more important than speed today, so please make sure we nail these standards!*