6.06.16 Workout of the Day

Friday 930 AM Kids and Moms

Kids Camp Every Monday Wednesday and Friday 9:30-10:30 AM ALL summer long.

CrossFit

General WU:Coaches Choice

Specific WU:In 6 minutes 3x5 ascending to opening strength weight

Strength: Take 20 minutes to build to a 1-RM Power Clean and Jerk WOD 1:For Time

Row 1000 Meters 15 Power Cleans (185/135 lbs) 150 Double-Unders

INTO Run 1000 Meters 30 Power Cleans (135/95 lbs) 150 Double-Unders

Accessory Midline: (See Coach)

2 sets o

hip extention x 6-8 reps Rest as needed GHD Sit-Ups x 15-20 reps Rest as needed

ICT

General WU:Coaches Choice

Specific WU: 3x5 ascending to Snatch weight

WOD 1:In team or 2 complete

150 air squats

125 burpees to 6 inch target

100 Hang Power Snatch (95/65)(75/55) (45/35)

125 burpees to 6 inch target

150 air squat

*Partition reps how you like, one works one rests, one

barbell per team*

Every 3 min, in synch prone plank for a minute

WOD 2: 6 min suicide sprints (Inside),