8.24.16 Workout of the Day

58 year young Beth Cooler. First day back already kicking up...You go girl.

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Amber

7:15-Brandon

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Trey

6:00- Trey

7:00- Trey

CrossFit

General WU:Coaches Choice

Specific WU: With an unloaded barbell: 10 strict, 10 PP

+3x3 ascending to WOD weight

Strength: From the rack:

Every 3 minutes, for 15 minutes (5 sets): Push Press , 3-5 reps Driver and Drive! NO redip

Goal is to establish today’s 5-RM.

WOD 1: 16 min EMOM Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully handle – note weight used)

Midline: Coaches Choice

ICT

General WU:Coaches Choice

Specific WU: complete 10 reps/ movement+150 m jog

WOD 1: In teams of 2 complete for max total reps, while one works and one works of:

Station 1: 4 minutes cal row.. one rower, switch after every 12/10 cals

-rest 1 minute-

Station 2: 4 minutes bumper ground to Overhead (45/25)..one bumper and cannot be dropped, must be handed off

-rest 1 minute-

Station 3: 4 minutes of BJ-overs(24/20) switch after every 12/10 reps

-rest 1 minute-

*Athletes will start at different stations and follow the station ahead of them*

Take 4 minutes to 600 m run (state of mind) after last station than repeat stations again for 2x Total

SCORE=Total accumulated reps

Midline: Coaches Choice