7.25.16 Workout of the Day

Rich .. Repping 843 in Sin City .. Fresh off the blackjack table.

CrossFit

General WU: Coaches Choice

Specific WU: 5-7 reps of: barbell good morning, DL,

hang squat clean, full clean+ 3x3 ascending to squat clean weight

Strength:Every two minutes, for 20 minutes (10 sets): Squat Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

WOD 1:“Five-Minute Capacity Test” 5 min AMRAP of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Barbell

-This is an all out red line sprint-

Midline/ Cooldwon:10 minute AMRAP at 70 %

10 GHD situps

150 m run

ICT General WU: coaches choice Specific WU: 300 m run +5 Reps/ movement WOD 1: For time 21 kbs (53/35) 15 burpees 6 KBSDHP (53/35) 18 15 9 15 15 12 12 15 15 *rep scheme = KBS descend by 3 , burpees stay the same , High pulls ascend by 3* WOD 2: For time : 1600 m Suicide sprint Pole to exit sign Exit sign to pole Pole to State of Mind State of Mind to Pole Pole to Stop sign Stop sign to pole Midline : coaches choice