3.21.16 Workout of the Day

Congratulations to our coach in his induction to The Bergen Catholic Hall of Fame and for being one the greatest All-Time golfers to come out of New Jersey. #FBhacked #suckitmartin #weareproudofyou! #wearyourfancymedaltothegym

OPEN 16.4 Athletes, Please submit scores by 8 pm tonght!

CrossFit

General WU: Coaches Choice

Specific WU: 3 sets: 10,8,6 Front Rack Reverse Lunges* 10,8,6 Push Jerks*

* Start with empty bar and build to workout weight

Strength: Push Jerk 3-3-3-3-3-3

Hold receiving position for 3 full seconds before standing and resetting Ensure perfect receiving mechanics on each rep - if not, do not add weight on the next set

Loading Guidelines: Sets 1-3: 50-70% 1RM Set 4-6: 75-85%

WOD 1:12 minute AMRAP: 12 Front Rack Reverse Lunges - Alternating Legs (135/95) 12 Burpees 12 Push Jerks (135/95)

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

Post rounds completed to comments.

Cooldown:1000 m run

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

300 m run +10 reps/movement

WOD 1: Complete this cycle 2x Max Total Reps

3:30 min AMRAP

300 m run into max burpees

-rest 1:30 min-

3 min AMRAP

300 m run into ab mat situps

-rest 1:30 min-

3 min AMRAP

300 m run into max slam balls

-rest 1:30 min-

3 min AMRAP

300 m run into max KBS

-rest 1:30 min-