5.3.16 Workout of the Day

Jason and Kassie , Grand Tetons Wyoming

CrossFit

General WU: Coaches Choice

Specific WU: 5x3 Power clean ascending to WOD weight

Strength: Every minute, on the minute, for 12 minutes: Power Clean x 1 rep

*Set 1 – 60% *Set 2 – 65% *Set 3 – 70% *Set 4 – 75% *Set 5 – 80% *Set 6 – 85% *Sets 7-12 – 85+%

WOD 1: Three rounds for time of: 10 Hang clean and Jerk (155/105) 50 Double-Unders

WOD 2: Three sets of: Single-Arm Dumbbell Row x 8 reps Rest 60 seconds 200 m sprint Rest 60 seconds

ICT

General WU: Coaches Choice

Specific WU: in 12 minutes complete:

300 m run+10 cal row+ 10 slam ball +3x6 DL ascending to WOD weight

WOD 1:For Total Time

3 Rds of: 150m Run 15 DeadLift (185/135)

INTO 2 Rds of: 300m Run 30 cal row

INTO

1 Rd of:

800 m run (stop sign)

45 slam ball (20/15)

*Athletes may stagger at stations, please warmup and share a DL barbell for the WOD*