7.18.16 Workout of the Day

Coach Mark, Dee and Krystal, 715 ICT

CrossFit PLEASE BE ON TIME TODAY GUYS.. we have a lot to cover

General WU: Coaches Choice

Specific WU:In 10 minutes complete: 8 unloaded barbell reps of

:DL, HPC, Clean, S2OH, Good morning+

3x3 ascending to Strength A Weight

Strength A. At the 0:00 mark Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

Strength B. At the 20 min mark: Every 3 minutes, for 9 minutes (3 sets): Back Squat x 8 reps @ 70-75% of 1-RM

**No failed lifts with these percentages**

At the 35 min mark:

WOD 1: “Helen” Three rounds for time of: Run 400 Meters 21 Kettlebell Swings (53/35) 12 Pull-Ups

Midline: None

ICT

General WU: Coaches Choice

Specific WU: 10 cal row+10 burpees + 10 KB Hang power snatch+

10 KB Goblet squats

WOD 1: 5 sets of 3 min AMRAP's of

3 Burpess

5 single KB Hang Power Snatches (35/25)

7 single KB Goblet squats

(w/the snatches, alternate arms after every 5 reps)

-rest 1 minute after every 3 minute AMRAP-

SCORE= total combined rounds+reps

Cooldown/Midline: 2x at 70%

400 m row

30 abmat situps

20 hollow body rocks