2.23.16 Workout of the Day

Congrats to Mac Viljac, our CrossFit 843 standout teen on his acceptance to The United States Military Academy (West Point). Your hard work, discipline, and intensity have not gone unnoticed. Kepp doing work kid!

CrossFit General WU: Coaches Chocie

Specific WU:2x 1 minute Double Under practice 10 Hang Power Snatches

Strength:: Hang Power Snatch 3-3-3-2-2-2-1-1-1

Perform a set every 2 minutes

Loading Guidelines: Set 1: 3 reps @ 50% 1RM Set 2: 3 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 75% Set 5: 2 reps @ 80% Set 6: 2 reps @ 85% Set 7: 1 rep @ 90% Set 8: 1 rep @ 90%+ Set 9: 1 rep @ 90%+

Only continue adding weight if moving fast, mechanics are solid and you are receiving the bar in a sound position.

WOD 1: For max reps perform: 1 minute of Double Unders 1 minute of Anchored AbMat Situps 1 minute of Hang Power Snatches (95/65) 90 seconds of Double Unders 90 seconds of Anchored AbMat Situps 90 seconds of Hang Power Snatches 2 minutes of Double Unders 2 minutes of Anchored AbMat Situps 2 minutes of Hang Power Snatches

Post 1RM and reps completed to comments.

ICT Tabata Tuesday General WU: Coaches Chocie

Specific WU:12 reps/movement

WOD 1: 2x

Tabata cal row (20/14)

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata abmat situps

rest 1 minute

Tabata slam ball

-rest 3 min minute after first set of Tabatas-

The Tabata interval is 20 seconds of work followed by 10 seconds of work for 8 sets (4 minutes).

You will perform 4 minutes of work at one station, rest one minute, and then move onto the next.

SCORE= lowest set from each exercise combined