7.12.16 Workout of the Day

Congrats to The Olson Family on their newborn baby Luke. Precious.

CrossFit

General WU: Coaches Choice

Specific WU: Strength: Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean.. work up to a heavy, focussing on and mechanics as TOP PRIORITY! (high hang, mid-thigh, and then from the floor)

WOD 1: In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every time the barbell hits the floor, perform 5 Push-Ups (Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed;

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run + 3 rounds at 60%

WOD 1: 25 Min EMOM 3 Pullup

5 Pushup

7 BJ

*Keep intensity consistent throughout this 20 minutes*

Stagger station to save equipment space

Midline: Coaches Choice