3.11.16 Workout of the Day

Lee Jean, best of luck tonight! Make Bluffton proud!

CrossFit

General WU: Coaches Choice

Specific WU:2 sets: 20 Calorie Row 5x5 C&J (build to workout weight)

WOD 1: In teams of 2, complete 2 rounds for time: 60 Clean & Jerks (135/95)* 120 Calorie Row**

*C&J: Alternate every 10 reps

** Row: Alternate every 20 calories

Post partner and time to comments.

CrossFit

General WU: Coaches Choice

Specific WU: In 12 minutes complete:

300 m run + 15 bumper G2OH + 3x5 ascending in weight for WOD

WOD 1:In teams of 2, climb ladder as high as possible in 5 minutes

1 DL(155/105),1 G2OH (45/25), 2,2 ..

One works one rests, partition how you like

immediately into 300 m run together

At the 10 minute mark:

In teams of 2, climb ladder as high as possible in 5 minutes

1 DL(155/105),1 bar-over-burpee, 2,2 ..

One works one rests, partition how you like

At the 15 minute mark: 300 m run

SCORE= total completed rounds only

The only measure here is the ladder, runs are mandatory cooldowns

WOD 2: Use the remaining time please to work on either 5 minutes of jump rope with your coach or skill of your choice

MIDLINE:5 min coaches choice MANDATORY abs

Friday Night Lights: Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups

Men use 75 lb. Women use 55 lb.