4.7.16 Workout of the Day

Happy Birthday Amy Healy!

Besides The Departed, you might be the only good thing Boston had to offer. Keep up the hard work!

CrossFit

General WU: Coaches Choice

Specific WU:10 reps of barbell strict, push press, push jerk

+2 min DUB practice

Strength: Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets): 1 rep Jerk(from the rack)

Build to today’s heavy single.

WOD 1: Three rounds for time of: 15 Push Press (135/95 lbs). from ground 15 Strict Pull-Ups/ pull-up progression of choice 30 Double-Unders

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete

300 m run+300 m row+ 10 reps/movement

WOD 1:

At 0:00 min Row 1200 meters

At 10:00 min Run 1200 meters

At 20:00 Complete 8 min AMRAP of:

20 Abmat situps

10 ring dips/progressions

5 Double KB suitcase DL (53/35)