5.5.16 Workout of the Day

Feliz Cinco De Mayo de tu CrossFit 843 familia!

Mi casa es su casa.

830 ICT..

CrossFit

General WU: Coaches Choice

Specific WU: 3x5 ascending to BS weight + 400 m run

Strength:: Back 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 – 8 reps @ 75-85% Rest 2 minutes between sets.

SCORE= Set 6

WOD 1: Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

300 m run +7 reps/movement

WOD 1: 2x For Total time:

50 BJ(24/20)

40 KB Single Arm Goblet squat (53/35)

30 Bumper Burpees (25/15)

20 OH walk Lunges (25/15) LF+RT=1 rep

800 meter run