4.21.16 Workout of the Day

Alex Ackerly..down 35 lbs in last 5 months. ..keep it up!

830 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 10 min complete:150 m run+

8 barbell OHS, 8 high hand snatch, 8 Hang snatch, 8 snatches +

3x3 of complex building to opening weight

Strength: Every 2 minutes, for 20 minutes (10 sets): Snatch Complex: High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

WOD 1: Three sets for max reps of: 150 m sprint (no measure) Rest 60 seconds 60 seconds of Strict Pull-Ups/Progressions Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24″/20″) Rest 60 seconds

ICT

General WU: Coaches Choice

Specific WU: In 8-1O minutes complete 3x5 DL ascending to WOD lbs+10 reps/movement

WOD 1:4 rounds for time of

15 DL(155/105)

15 Pullups/progressions

15 bar over burpees

Cash In and out 800 m run

WOD 2/Midline: 9 min EMOM (:40/:20)

Min 1: Barbell Good mornings (45/35)

Min 2: Supermans

Mn 3: no arm ambit setups