5.18.16 Workout of the Day

Happy Birthday to our California Kid ErIk Olsen

CrossFit

General WU: Coaches Choice

Specific WU: in 6-8 minutes,3x5 ascending in weight to first set of complex

Strength:Every 90 seconds, for 12 minutes (8 sets): Clean Deadlift + Hang Clean complex

Build over the course of the eight sets to a heavy single

WOD 1: Complete as many rounds and reps as possible in 10 minutes of: 1 Power Clean (205/135 lbs) 1 Front Squat (205/135 lbs) 1 Shoulder to Overhead (205/135 lbs) 2 Power Cleans 2 Front Squats 2 Shoulder to Overhead 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead …and so on.

Cooldown: 5 min AMARP INSIDE partner suicide sprints

ICT

General WU: Coaches Choice

Specific WU: 3 minute DUB practice+10 reps/movement

WOD 1: 7 min AMRAP

30 DUBS/90 singles

20 KBS (53/35)

-rest 2 min-

WOD 2: 7 min AMRAP

30 DUBS/90 singles

20 KBSDHP (53/35)

-rest 2-

WOD 3: 7 min AMRAP

30 DUBS/90 singles

20 KB Goblet (53/35)

SCORE=Total round +reps combined

Team WOD: For 18 minutes, In teams of 3 complete max meter row amongst team

One works, one rests, one holds plank

Must switch after ever (15/12) cals (guys/girls)

SCORE=total meters rowed