2.15.16 Workout of the Day

Ever.

CrossFit

General WU: Coaches Choice

Specific WU: 3x

250 meter Row 10,8,6 Back Squats (start with empty bar and add weight each set) 3-5 Strict Pullups/Negatives/Ring Rows

Strength; Back Squat

3-3-2-2-1-1-1

Rest 2-3 minutes b/w sets

20 min cap

Loading Guidelines: Set 1: 3 reps @ 50% 1RM Set 2: 3 reps @ 60% Set 3: 2 reps @ 70% Set 4: 2 reps @ 80% Set 5: 1 rep @ 85-90% Set 6: 1 rep @ 90-95% Set 7: 1 rep @ 95-100+%

WOD 1: 3 rounds for time:

50 Air Squats 7/5 Muscle Ups Row 300/250 meters

Post 1RM and time to comments.

Scaling: Muscle Ups

• Scale reps accordingly

• Sub Bar Muscle Ups

• Sub 7-14 Pullups, based on ability (CTB if able)

• Sub 14 tough Ring Rows

OPEN Prep: Pullups

Skill :

1) 5x5 dynamic kip

2) 30 Pullups/ progressions

ICT

General WU: Coaches Choice

Specific WU: 10 burpees , 20 KBS, 30 airsquats.

WOD 1: 5, 4 min AMRAPs with 1 minute rest between each AMRAP for max completed rounds only of :

3 burpees

6 KBS ( 53/35)

9 airsquats

WOD 2: For efficiency: 100 abmat sit-ups, after every 10 reps completed 5 perfect push-ups.

Cooldown: 4 minute partner suicide sprints inside