2.11.16 Workout of the Day
- ryan Baggott
- Feb 11, 2016
- 1 min read
Paul, Pratt, Dan, Nate, 1230 CrossFit
Due to this cold weather, ALL morning classes will be in CrossFit building.
CrossFit
General WU: Coaches Choice
Specific WU:2X 1 minute Double Under practice 10 Burpees 10 Power Snatch
Prep: Power Snatch 2 X 6 touch and go reps
Build to workout weight
WOD 1: 2 rounds for time: 100 Double Unders 50 Burpees 25 Power Snatches (75/55)
Post time to comments.
Scaling: Double Unders
Scale to max reps in 2-3 minutes
OPEN ACCESSORY PREP: HSPU
strength: : 3x (:45/15) HS HOLD
ICT
General WU: Coaches Choice
Specific WU: In 10 min to work up to DL wod weight+
150 m run +10 bar over burpees
WOD 1: For time, in teams of 2 complete
10-9-8-7-6-5-4-3-2-1 of
DL(185/135)
5-5-5-5-5-5-5-5-5-5-5 of
bar-over burpee
150 m SPRINT (CF843)
(Ex. Partner 1 completes 10 DL and 5 bar over burpees than sprints
150 m, partner B rests and begins same scheme when partner A returns.)
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