7.5.16 Workout of the Day

830 AM "1776" July 4th Crew

CrossFit

General WU: Coaches Choice

Specific WU:15 Barbell Good am+15 Barbell DL

+3x5 ascending to DL weight

Strength: Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 4 reps @ 50-60% *Set 2 – 4 reps @ 60-65% *Set 3 – 3 reps @ 65-70% *Set 4 – 3 reps @ 70-75% *Set 5 – 2 reps @ 75-80% *Set 6 – 2 reps @ 80-85% *Set 7 – 1 rep @ 85-90% *Set 8 – Test 5-RM

WOD 1: For time: Row 1000 Meters 40 Chest-to-Bar Pull-Ups 30 Strict Handstand Push-Ups

OR

WOD 2: 3 RFT of: Run 400 Meters 15 Push Presses (135/95 lbs) 15 Burpees Over the Barbell

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m jog+300 m row+5 burpee BJ

WOD 1: Every 5 minutes, for 30 minutes (6 sets): Row 400 Meters/ 300 m SPRINT 15 Burpee Box Jump-Overs (24″/20″)

SCORE=fastest +slowest times combined

-Alternate between run and row each set-

Midline: Coaches Choice