6.08.16 Workout of the Day

Summer is here. Put in the time.

CrossFit

General WU: Coaches Choice

Specific WU:In 8 minute complete 10 reps of complex w/barbell

+3x3 ascending in weight

Strength: Barbell Complex Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat

Goal is to hit a heavy single

At the 25 min mark:

WOD 1:Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs (24/20)

ICT

General WU: Coaches Choice

Specific WU: 300 m run +10 reps/movement

WOD 1: 25 Min partner Kettlebell AMRAP

150 m run

10 single KB 1-arm Thrusters (53/35) *working symmetry*

5 KBS (53/35)

Partner A completes one round, partner B rests

Score=total team rounds combined