2.19.16 Workout of the Day

Coach Brandon

"I got some candid shots of my power clean and jerk this week. It's a blessing being able to see the results of hard work, especially with so much adversity and distractions in the world. It's great to have that vice that you can escape to. I was introduced to this thing called CrossFit a little over four years ago and it has given me more than I can put into words. I can't wait to see where else this journey leads me. . I will continue to strive to become a better me, coach, and friend. I just have to remember that patience and perseverance with determination will prevail over all." -Brandon

CrossFit

General WU:Coaches Choice

Specific WU: 3 sets: 30 Double Unders/1 minute DU practice 10,8,6 Wall Balls Kipping Pullup progression

Prep: Power Snatch 3 sets of 5-6 reps

Build to workout weight

WOD 1: For time: 200 Double Unders 100 Wall Balls (20/14) 50 CTB Pullups 25 Power Snatches (115/75)

Post time to comments.

Scaling: Double Unders

• Scale reps to max in 4 minutes

• Sub 200 Single Unders

CTB Pullups

• Sub Regular Pullups

• Scale reps accordingly (max in 4 minutes)

• Sub Jumping CTB Pullups

OPEN PREP: MU

-See your coach and go over what you need assistance with

ICT

General WU: Coaches Choice

Specific WU: 10 min to work up to 5x5 DL (ascending in weight)+

10 BJ +300 m run

WOD 1: For time of

21 DL (155/105)

40 BJ (24/20)

15 DL (155/105)

30 BJ (24/20)

9 DL (155/105)

20 BJ (24/20)

cashout 800 m run (exit sign)

at the 20 min mark

WOD 2: 8 min EMOM (;40/:20)

ODD: HSHOLD

EVEN:reverse Crunches

300 m run

Cooldown: 1000 m row at 70%