6.21.16 Workout of the Day

Kids, Monday 930 AM.. Anyone need tickets to this gun show yo?

CrossFit

General WU: Coaches Choice

Specific WU:Take 6 minutes to build to set 1 weight for Strength 3x5

Strength Complex:Every two minutes, for 20 minutes (10 sets) of: Clean Deadlift + Hang Power Clean + Power Clean + Clean

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

WOD 1: Every 4 minutes for 16 minutes ODD: Row 500 Meters EVEN: 1 minute GHD superman hold+ 1 minute GHD situps

SCORE= fastest +slowest row time combined

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:10-12 reps/movement +300 m Run @70%

WOD 1: "Tabata Tuesday"

2x

1)Tabata KBS (53/35)

rest 1:30 minute

2)Tabata abmat situps

rest 1;30 minute

3)Tabata Slam Ball (20/15)

rest 1:30 minute

SCORE=lowest rep/tabata combined

Stagger Stations to save equipment and space

Cooldown/midline:

300 m run @ 70% +

1 minute plank series+

300 m run @70%

Schedule

CrossFit

5:30- Trey

8:15- Amber

12:30- Martin

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Meg

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Mark

5:00- Jason

6:00- Jason

7:00- Brandon