5.20.16 Workout of the Day

Joe Garcia 4RM DL #250, 830 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete 400 m run+

10 BJ+3x5 ascending to Power Clean starting WOD

WOD 1: With a partner complete

Minute 0-6: 800 m run + Max Power Clean (135/95) in remaining time -Rest 2 min- Minute 8-14: 800 Meter Run + Max Power Snatch (115/80) in remaining time -Rest 2 min- Minute 16-22: 800 Meter Run + Max Thrusters (95/65) in remaining time

-Rest 2 min-

Minute 24-30: 800 Meter Run + Max Box Jumps in remaining time (30/24)

**Both athletes run together and share same barbell and box. **

SCORE=Total team reps

ICT

General WU: Coaches Choice

Specific WU: in 5 minutes, complete 10 reps movement

WOD 1:28 min EMOM for max total reps (;40/:20)

min 1: Cal row

min 2: Bumper Burpees (25/15)

min 3: hollow Hold

min 4: Slam Ball (20/15)

SCORE=total combined reps

Cooldown: 800 m run or row at 70%