5.23.16 Workout of the Day

"Amazing Grace" Mrs D, Gina, Becca, Cindy

CrossFit

General WU: Coaches Choice

Skill:Two sets of: Jerk Footwork Drills x 10 perfect reps

Strength: From the rack Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep

Keep all five sets between 75-90%

WOD 1:Complete as many rounds and reps as possible in 8 minutes of: 10 Shoulder to Overhead (135/95 lbs) 50 Double Unders

Cooldown: For time:

50 abmat situps

600 m run

50 abmat situps

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

300 m run+3x5 ascending in weight for thruster

25 Min partner WOD: – 4 Thrusters (95/65) – 8 bar-over burpees – 150m Run Athlete 1 completes one full round than tags Athlete B.

SCORE=total team reps

*If not taken CrossFit On-Ramp, athlete must use KB (53/35)

Cooldown: In no particular order complete:

20 cal row/400 m run

30 hanging knee raises