4.27.16 Workout of the Day

Edwin, Patty, and Jackie 6 PM ICT

CrossFit

General WU: Coaches Choice

Specific WU: In 6 min work up to first set for strength 3x6 ascending

Strength: Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible

Record 4 RM for SCORE Rest 2 minutes between sets.

WOD 1: Complete as many rounds and reps as possible in 12 minutes of: 12 Back Squats (135/95 lbs – taken from the floor) Run 200 Meters (exit sign)

Midline: 100 abmat situps for time

ICT

General WU: Coaches Choice

Specific WU:in 8 minutes complete 3x5 DL ascending to wod weight+

15 airquats

WOD 2: In team of 2 complete in relay style 7 rounds each of:

5 bar-over burpees

10 DL(155/105)

15 Airsquats

Cashout: 800 m run together (stop sign)

**Athlete 1 completes one round and tags Athlete 2 which completes next round.

Each athlete completes 7 rounds for a total of 14 total team round. Run after last round together**

SCORE=total team time

Cooldown WOD: 5 min AMRAP at 80%

5 perfect pushups

10 KB SDHP (53/35)