7.11.16 Workout of the Day

Ohh Tandi! 830 AM CrossFit

CrossFit

We borrowed this WOD from Ben Bergeron's Competitorstraining.com. Good Luck with this guys.

Let start this week off with some volume!

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

3x5 ascending to Clean weight + remaining time MU progressions

WOD 1:"American Dream" 20 min AMRAP 1.2.3.4.... Power Clean, (205/145) . Muscle up (bar or rings)

WOD 2: At the 30 minute mark: 10 min EMOM: 6 Power Snatch + 6 OHS, 95/65

Midline/Accessory 3 Supersets of: :30 GHD Soupine Hold (face up) :60 GHD Prone Hold (face down)

ICT

General WU: Coaches Choice

Specific WU: 150 m run+15 barbell good am +

3x5 ascending to DL wow weight

WOD 1: With a partner complete 20RFT of

5 lateral bar over burpees

5 DL (185/135)

150 m run

*One works, one rests, each time athlete comes back through door=1 round*

*One barbell/team*

SCORE= total team time

Cooldown/Midline: 40/30 cal row +50 no arm abmat situps