6.24.16 Workout of the Day

Tisha 815 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:. 20 airquats+3x3 ascending to BS set 1 Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% ALL OUT!!! Rest 2-3 minutes between sets

WOD 1: For Time:

21-15-9 of Front Squat (135/95), from the Ground Toes to Bar

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete 150 m run+

10 cals+10 KBS

WOD 1: 18 min Partner Row for max cals

Partner A rows (12/10 cals)

Partner B rests

switch

SCORE=Total cals rowed

At the 21 min mark:

WOD 2: 18 minute Partner AMRAP

Partner A completes 10 KBS (35/25)+150 m sprint

Partner B rest

switch

SCORE=total team rounds +reps

Midline: Coaches Choice

Schedule

CrossFit

5:30- Trey

8:15- Amber

9:30 KIDS- Amber

12:30- Paul

ICT

5:45- Martin

7:15- Mark

8:30- Brandon

9:30- Martin

12:30- Mark

5:00- Jason

6:00- Jason