8.15.16 Workout of the Day

Congrats to these to ladies, Patty and Destine, on achieving thier first unassisted kick-up to handstand hold. 930 ICT

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes10-12 barbell reps of:DL+HPC +FS+

2 minutes ring dips/progressions+3x3 ascending to complex weight

Strength:Barbell Complex

Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Hang Clean + Power Clean + Clean (build to today’s heavy!) Station 2 – Ring Dips x 10-15 reps

-Share a bar and stagger station please-

WOD 1: Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 minutes between sets, and complete a total of three sets (Recommended weights – 175/115 lbs)

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 10 reps of burpees,

barbell good mornings, DL

+3x3 ascending to WOD weight+300 m run

Hero WOD “Donny”...on the run

21-15-9-9-15-21 reps for time of: Deadlift (225/155) Burpee

Cash in and out with 800 m run

Midline: Coaches Choice