2.25.16 Workout of the Day

830 am ICT

We will be streaming the LIVE announcement of 16.1 tonight at 8 pm. All athletes are welcome to watch.

If you are competing in the OPEN, we highly recommend you today or tommorow off, depending on which day you will completing your 16.1.

CrossFit

General WU: Coaches Choice

Specific WU: Warmup/Prep Bar Muscle Ups or Pullups

+

Warmup Power Cleans

Strength: Power Clean 3-3-3-3-3-3-3

Perform a set every 2 minutes These are TOUCH AND GO reps - if you cannot perform them unbroken with proper mechanics, go lighter

Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 80% Set 6: 85% Set 7: 85%+

WOD 1: AMRAP in 10 minutes of: 5 Bar Muscle Ups 5 Power Cleans (225/155)*

* Scale to 3RM from Strength

ICT

General WU: Coaches Choice

Specific WU:300 m run (exit sign)

+ 10-20 reps/ movments

WOD 1: Benchmark "Eva"

Five rounds for time of: 800 meter run (stop sign) 30 KBS (70/53) 30 Pull-ups

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