8.18.16 Workout of the Day

Amber and Liv, 930 AM ICT..

Our job as coaches is to make you better. Period.

Partner Thursday... text a member, grab a partner and get to class!

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Meg

7:15-Mark

8:30- Amber

9:30- Martin

12:30- Amber

5:00-Brandon

6:00- Brandon

7:00- Brandon

CrossFit

General WU: Coaches Choice

Specific WU:3x5 ascending to WOD weight plus+15 unbroken WB

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/95 lbs) 10 Burpees Over the Barbell 20 Wall Ball Shots (20/14 lbs)

*Partner completes one full round than partner B goes*

*Every time a teammate completes a round, that round is scored*

SCORE=total team rounds combined

Skill/Midline: 5x10 of unbroken T2B/ 5x15 hanging knee raises

-rest as needed between sets-

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

4 minutes skill DUBs+20 cal row+15 KB thruster

WOD 1: Partner 20 min AMRAP of:

In teams of two:

6 single KB Thruster (53/35)

8 KB SDHP

10/8 cal row OR 150 m run (CF843 sign)

*Partner A completes one full round than partner B goes*

*Please alternate runs and rows*

*Every time a teammate completes a round, that round is scored*

SCORE=total team rounds combined

Midline: Double Tabata Coaches Choice