5.9.16 Workout of the Day

Happy belated Birthday Jeff Maine! Looks good bro!

CrossFit

General WU: Coaches Choice

Specific WU: In 8 min complete 3x3 working up to opening WOD weight

Strength: In 12 min complete 5x3 DL Clean-Grip Deadlift

*Goal is to work up to a Heavy set of 3*

-rest as needed between sets-

WOD 2: Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* 15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Accessory/Midline: 2x: Deep Ring Rows x 10 reps Rest 60 seconds Hollow Hold or Rock x 60 seconds Rest 60 seconds

200 mn run

ICT General WU: Coaches Choice Specific WU: take 10 minutes to complete: 300 m run + 15 perfect push-up + 10 reps per / barbell movement WOD 1 7min AMRAP 1,2,3,4,5,6,7,8,9,10 thrusters (95/65) 3 bar over burpees -rest 3 min- WOD 2 7 min AMRAP 1,2,3,4,5,6,7,8,9,10 Power Snatch (95/65) 3 Bar over burpees -Rest 3 min- WOD 3 7 min AMRAP 1,2,3,4,5,6,7,8,9,10 Shoulder to Overhead (95/65) 3 Bar over burpees Score= completed round / WOD combined. **Unless you have completed a CrossFit on ramp, ( or ok by your Coach ) you will use either a KB or a bumper to sub in for the barbell movements. ** Cooldown : 300 m run