5.24.16 Workout of the Day

May River Football team turning up for Amazing Grace

CrossFit

General WU: Coaches Choice

Specific WU: 3x5 ascending in weight to FS Set 1+

15 Barbell Good morning (45/35)

Strength: Front Squat 14 min EMOM, every 2 min: *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ as heavy as possible

-Goal is 2 RM today!-

WOD 1: Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) 20 Burpees 10 Box Jump-Overs (24″/20″)

cash in and out 400 m run (state of mind)

ICT

General WU: Coaches Choice

Specific WU: In 5 minutes complete

2 minute DUB practice +20 situps+ 10-12 pull-ups/progressions

WOD 2: Benchmark "Annie"

50-40-30-20 and 10 reps rounds of: Double-unders Sit-ups

at the 10 min Mark

Benchmark "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters (palm tree past bank exit sign) Max reps of Unbroken Pull-ups

SCORE=total pull-ups