3.9.16 Workout of the Day
- ryan Baggott
- Mar 9, 2016
- 1 min read
CrossFit 843 athlete and Crest Whitestrip Spokesman Edward Taylor, 16.2
CrossFit
General WU: Coaches Choice
Specific WU:2 sets: 10 Power Cleans 10 Burpees
Strength: Power Clean 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% Sets 7-9: 1 rep @ 90%+
Only continue adding weight if mechanics are solid - NO FAILED REPS!
WOD 1: 25-20-15 reps for time: Power Cleans (135/95) Burpees over bar
12 min cap
Post 1RM and time to comments.
ICT
General WU: Coaches Choice
Specific WU: 3 min EMOM (:40 work/:20) per movement at 70 percent
WOD 1: In team of 2 complete:
150 airquats
125 burpees to 6 inch target
100 Slam ball
125 burpees
150 airsquats
Every 4 min both athletes MUST complete 1 min in synch UNBROKEN plank together
*one works, one rests, athletes must split reps evenly..*
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