6.28.16 Workout of the Day

Michael K. 530 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell HPC+PC+S2OH

Strength:: Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk

Build over the course of the 12 sets to today’s heavy single.

WOD 1: Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats

Complete each set as quickly as possible and note times for each.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run +3x5 ascending to DL weight

WOD 1:For time

300 m run (exit sign)

INTO:

6 rounds of

8 DL (155/105)

10 BJ (24/10)

12 T2B /24 Hanging knee raises

INTO

300 m run

Midline: Coaches Choice

Schedule

CrossFit

5:30- Martin

8:15- Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Mark

5:00- jason

6:00- Jason

7:00- Brandon