3.8.16 Workout of the Day

Sam Britt 16.2 Friday Night Lights

CrossFit

Genral WU: Coaches Choice

Specific WU:2 sets: 15 Calorie Row 15 Front Squats (empty barbell)

Strength: Front Squat 3-3-3-3-3-3-3

Loading Guidelines: Set 1: 50% 1RM Set 2: 60% Set 3: 70% Set 4: 80% Set 5: 80-85% Set 6: 85-90% Set 7: 85-90%

WOD 1:

25-20-15 reps for time: Front Squats (95/65) Calorie Row

150 m Sprint before and anfter every round

* Scale to a weight that allows you to perform unbroken sets.

Post 3RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 10-12 reps/movement +150 m run

WOD 1: Fight Gone Bad Format

5 Rounds for max reps: (:45/:15)

MIn 1: 150 m sprint (no measure)

Min 2:KB High Pull (53/35)

Min 3: BJ (24/20)

Min 4: Abmat situp

Min 5: rest

WOD 2:

2x 300 m sprint, rest 1 minute between round