2.29.16 Workout of the Day

Congrats to Trey and Beth.. Leaders in the clubhouse for OPEN WOD 16.1. All athletes need to have your score submitted by 8 PM tonight. Great job to every athlete who completed these 20 minutes of torture. Keep up the good work guys!

CrossFit

General WU: Coaches Choice

Specific WU:3 sets w/ empty bar: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

Prep 3 sets: 6 Deadlifts + 5 Hang Power Cleans + 4 Push Jerks

Build to workout weight Scale to a weight that allows you to perform your first set unbroken

WOD 1: Sprinting "DT"

Every 4 min for 20 complete: 12 Deadlifts (155/105) 9 Hang Cleans 6 Push Jerks

150 m Sprint (exit sign)

Post time to comments.

Strength: Front Squat 6 x 2 reps @ 80-90% 1RM

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 10 reps/movement

WOD 1: 5 RFT: Run 300m 12 Burpees 21 Box Jumps, 24/20

-22 min cap-

WOD 2: 12 MIn EMOM (:40/;20)

ODD: HS HOLD

EVEN: Straight leg abmat situps