8.19.16 Workout of the Day

Jimmy, 530 PM CrossFit

Schedule

CrossFit

5:30- Trey

8:15- Martin

12:30- Paul

5:00 Open Gym: Paul

ICT

5:45- Martin

7:15-Mark

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Brandon

6:00- Brandon

CrossFit

General WU: Coaches Choice

Specific WU: 10 reps of Barbell Good morning, HPS,PS,OHS+

3x3 ascending to WOD weight

Strength:Every 2 minutes, for 16 minutes (8 sets): 3 Hang Snatches (hang power snatch is ok)

(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

WOD 1:14 min AMRAP of: 7 Hang Snatches (135/95 lbs – hang power snatch is ok too) 14 Cal row or 150 m sprint.. alternate if possible

21 GHD situps/ abmat situps

Midline: None

Cooldown: 5 minute light run or row of choice

ICT

General WU: Coaches Choice

Specific WU:Take 10 minutes to complete at least 10 reps/movement+

DUB and pullup progression

WOD 1: "Killer Chipper"

70 KBS (53/35)

60 straight leg no arm abmat situps

50 burpees to 45 lb plate

40 pullups/ring rows

300 m run exit sign)

200 DUBS/600 singles

Midline: 2x: of (:40/:20)prone plank

superman