3.14.16 Workout of the Day

Zuzie, 16.3

ALL OPEN ATHLETES.. Please submit your score by 8 pm tonight.

CrossFit

General WU: Coaches Choice

Specific WU: 2 sets: 10 Deadlifts 10 Box Jumps 5 Ring Dips (determine scaling option)

Strength: Deadlift - Clean Grip 3-3-3-3-3-3-3

Perform a set every 2:30 minutes Control the negative all the way to the floor, "tap" the plates to the ground and keep mechanics PERFECT

Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 80% Set 6: 80-85% Set 7: 80-85%

WOD 1:

21-15-9 reps for time: Deadlift (225/155) Box Jump (24/20) Ring Dips

10 min cap

Post 3RM and time to comments.

Cooldown:1000 m row

ICT

General WU: Coaches Choice

Specific WU: 300 m run+

10 reps/ movement

WOD 1: 4 RFT of

300 m run

25 burpees

25 BJ (24/20)

rest as needed

WOD 2:/Midline work

For Time:

50 abmat situps

40 slam ball (20/15)