3.2.16 Workout of the Day

Megan..somewhere in the May River

CrossFit

General WU: Coaches Choice

Specific WU: In 6 min complete: 2 min DUB practice+8 reps w/empty bar of:

Snatch grip DL, Hang power snatch, Overhead squat, Power Snatch

Prep: Power Snatch: 2x8 touch and go reps

WOD 1: "CrossFit Open Workout 14.1"

AMRAP in 10 minutes: 30 Double Unders 15 Snatches (75/55)

* Scale to a weight that allows you to perform unbroken sets for most of the workout.

Post rounds completed to comments.

Strength: Snatch 5 x 3 reps @ 70-80% 1RM*

* Only continue adding weight if technique is solid on all 3 reps.

* If feeling great, build to a heavy single after the 5 sets of 3 are completed.

ICT

General WU: Coaches Choice

Specific in 10 min complete:

300 m run +10 reps/movement

WOD 1: In teams of 2 complete

800 m run together

100 KB G squat (53/35)

80 cal row

100 KB G squat

800 m run together

rest 5 min

WOD 2: NOT for time:

3x 10 cal row

20 hanging knee raises