4.25.16 Workout of the Day

Jose, Bri, Amber and Kim 930 AM ICT

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

Strength: Clean Complex

Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean

Goal is to work up to a heavy Single

WOD 1: For time: Row 500 Meters

INTO

30 Clusters (115/75) "Squat Clean Thrusters"

INTO

Run 400 meters

ICT

General WU: Coaches Choice

Specific WU: 300 m run @ 60 %+

3x5 building to WOD weight

WOD 1: 25 min AMRAP:

300 m run Run

10 Power Snatches (95/65)

10 bar-over- burpees

Scale: If have not taken a CrossFit on-ramp, we will scale the Snatch to

Barbell Hang Power Snatch or (45/35) or bumper G2OH (45/25)