2.18.16 Workout of the Day

Austin 645 Pm CrossFit

"I know most don't care but for those that do. I walked in this place about a year and a half ago with a 225lb back squat and didn't even know what half the movements were. Well today with one injured finger I prd my snatch at 255lb and my back squat at 400lbs. I hope I can keep up that level of improvement!"

CrossFit

General WU: Coaches Choice

Specific WU: 3x 30 second row Sprint (increase pace each set) 10,8,6 KB Swings

Prep : Pushups ,3x6 reps,

WOD 1:

Perform a set every 4 minutes for 2 minutes (7 sets) 15 Unbroken Pushups 15 Unbroken KB Swings (53/35) 45 second Max Calorie Row Sprint

OPEN PREP: T2B

Strength: 5x10 barbell reverse curls

:30 sec hollow hold after each set

ICT

General WU: Coaches Choice

Specific WU: 150 m jog+10/reps/movement

WOD 1: 25 min EMOM (;35/;25)

min 1: max burpees

min 2: max pullups/ ring rows

min 3: 150 m SPRINT

min 4: hollow hold

min 5: max bumper G2OH (45/25)

-rest 3-5 min-

WOD 2: 2 rounds NOT for time

300 m run (exit sign)

30 hang knees raises