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6.29.16 Workout of the Day

ryan Baggott
Jun 29, 2016
1 min read

Austin, 530 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:Take 8 minutes to work up to loads for stations/set up stations

WOD 1: Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups Station 4 – 10 Overhead Lunges (135/95 lbs)

WOD 2: 3x of :40 seconds Nose-to-Wall Handstand Hold Rest :20 seconds :40 seconds strict knee raises Rest :20 seconds

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 10 Hang Power snatches w/barbell +3x3 ascending to WOD weight

WOD 1:In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 10 Hang Power Snatch (75/55)/ Bumper Ground to OH (45/25) 10 burpees to 45 lb plate 150 Meter Sprint

*this is a leapfrog format, no 2 people are working at once**

Midline: Coaches Choice

Schedule

CrossFit

5:30- Martin

8:15- Amber

KIDS-AMBER

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT