6.23.16 Workout of the Day

Throwback Thursday. Face Your Fears, Palmetto Bluff

CrossFit

General WU: Coaches Choice

Specific WU: 3X5 ascending to first set

Strength:. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep (From the rack)

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

WOD 1: 12 min AMRAP 6 Ground to Overhead (135/95) 9 Strict Handstand Push-Ups 12 Ring Dips/ Matador/ box dips

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU:10 cal row+ 10 reps/movement+300 m run

WOD 1:10.8.9.7.6.5.4.3.2.1 of

KB SDHP (53/35)

5 lateral burpees over KB

Directly INTO

WOD 2: 10.9.8.7.6.5.4.3.2.1 of

KB Goblet Squat (53/35)

8/5 cals after every rounds

SCORE=WOD 1+WOD 2 time combined

*Half athletes start on WOD 1, other half start on WOD 2

Midline: Coaches Choice

Cooldown: 600 m run (state of mind) at conversation pace

Schedule

CrossFit

5:30- Erik

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Meg

7:15- Brandon

8:30- Brandon

9:30- Martin

12:30- Brandon

5:00- Brandon

6:00- Brandon

7:00- Jason