2.17.16 Workout of the Day

What is Coach Paul thinking?

A) Is the smell of my beard really worse than the bathroom?

B) You think anyone can smell my BO if I cross my arms?

C) All of the above

CrossFit

General WU: Coaches Choice

Specific WU:1x

10 Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Push Jerks

+ 3 Hang Cleans 3 Cleans 3 Clean & Jerks

STRENGTH OPTION 1: Clean & Jerk 2-2-2-2-2-2-2-2

Perform a set every 2:30 minutes This is a full Clean & Jerk (Jerk can be Split or Push)

Loading Guidelines: Sets 1-4: 40-70% 1RM Sets 5-8: 75-85%

STRENGTH OPTION 2: Deadlift + Hang Power Clean + Front Squat + Jerk 2-2-2-2-2-2-2-2

Perform a set every 2:30 minutes

Increase weight each set and build to moderately challenging weight for complex Once you find a weight that challenges your technique, stop adding weight

WOD 1: AMRAP in 5 minutes: 5 Unbroken Thrusters

* Perform as many unbroken sets of 5 reps in 5 minutes as possible: Perform 5 Thrusters. Drop the Bar. Perform 5 Thrusters. Drop the Bar.... ** Choose a weight that you could perform for roughly 10-15 unbroken reps.

Post 2RM and reps completed to comments.

OPEN PREP: 2x 600 m run , 300 m hard, 300 m conversation pace

ICT

General WU: Coaches Choice

Specific WU: In 5 min complete 2min of DUB practice+10 reps/movement

WOD 1: 12 min AMRAP of

40 DUBS/80 singles

30 abmat situps

20 KB SDHP (53/35)

-rest 3 min-

at 15 min mark

WOD 2: 12 min AMRAP

40 DUBS/80 singles

30 abmat situps

20 single KB Goblet squat (53/35)

SCORE=total completes rounds +reps

Cooldown: 800 m row or run