5.13.16 Workout of the Day

Chris Madd, 830 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: Take 5 minutes to work up to WOD weight 3x5 ascending

Strength: In 15 minutes complete: Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets.

WOD 1: Five sets for max reps of: 30 seconds of Ring Dips Rest 30 seconds 30 seconds of Box Jumps (24″/20″) Rest 30 seconds 30 seconds of Alternating Dumbbell Snatch (50/30) Rest 90 seconds

-Athletes may stagger stations-

ICT

General WU: Coaches Choice

Specific WU:In 5 minutes: complete 10 reps/ movement+300 m run or 300 m row

WOD 1: 7, 3 min AMRAPs of:

3 KB SDHP (53/35)

6 KB Goblet squat

9 KBS

-rest 1 minute and repeat 6 more times-

SCORE= Total completed rounds only combined

Cool down: (Not for time but for efficiency )50 abmat situps+300 m run/row+50 abmat situps