3.23.16 Workout of the Day

Becca and Patty, 830 ICT

CrossFit

General WU: Coaches Choiuce

Specific WU: 2x 10 abmat situps 10 Hand Release Pushups 10 Hang Power Cleans

Strength:: Hang power clean 3-3-3-3-3-3-3-3

Perform a set every 2 minutes

Loading Guidelines: Sets 1-4: 40-70% (warmup sets) Sets 5-8: 75-90% (working sets)

Only continue adding weight if all 3 reps have solid mechanics

WOD 1:For time: 60 abmat situps 30 Hand Release Pushups 20 Hang Power Cleans (135/95)**

10 S2OH (135/95)

20 Hang Power Clean 30 Hand Release Pushups 60 abmat situps ** Scale to weight that allows you to perform at least 10 unbroken reps

Post 3RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: in 10 minutes complete

12 reps/ movement

WOD 1: 12 minute EMOM

ODD: 8-10 single KB Thruster (35/25)

EVEN: 10-12 KB high pull

-rest 3 min-

WOD 2:

Tabata cal row

-rest 1 min-

Tabata plank to pushup

-rest 1 min-

Tabata Slam Ball

SCORE=Total lowest rep per tabata combined

Cooldwn:300 m run