4.11.16 Workout of the Day

D, Tisha, Chris, Casey 930 AM ICT

Crossfit843 Inaugural Member Appreciation 2016 Spring Beach Bash Tug-A-War!

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

2x10 barbell OHS +10 hang clean +

15 cal row+ 2 minutes DUBS Preactice

Strength: Every minute and a half for 15 minutes (10 sets) High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

WOD 1: For time: Row 1000 Meters 20 Hang Power Cleans (185/125 lbs) 100 Double-Unders

-12 min cap-

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

20 barbell Good mornings,

20 pullups/progressions

3x5 DL ascending in weight

WOD 1: 20 min AMRAP

10 Pullups

10 Burpees

10 Deadlifts(135/95)

*After every 3 rounds complete 300 m run*

Cooldown: 800 m run

400 hard, 400 conversation pace