8.29.16 Workout of the Day

Ryan Ott.. 1230 CrossFit

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-Martin

6:00- Trey

7:00- Trey

CrossFit

General WU: Coaches Choice

Specific WU: Take 8 minutes but not more to build to your first set weight+

10 reps of HSPU/ progressions

Strength: Every 4 minutes, for 20 minutes (5 sets): Strength: Clean x 1.1.1.1 (rest 10 seconds between singles) In remaining time of 4 minutes complete 10-15 Strict HSPU

Note weight used and reps achieved.

WOD 1: 3 RFT of: 15 Deadlifts (155/105 lbs) 12 Hang Power Cleans (155/105 lbs) 9 Front Squats (155/105 lbs) 6 Jerks (155/105 lbs)

-15 minute can so scale weight accordingly-

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 5 reps per/KB movement+10 cal row

WOD 1:Every minute for 12 minutes complete

6 KBS+6 KB G Squat+6 KB SDHP (53/)35

The Goal is to finish the movement by :35 seconds .Scale the the reps if

unable to complete all 6 reps/movement within the :35 sec.

WOD 2: "Fortitude" 20 min EMOM Odd: 9-12 Cal Row Even: 9-12 Burpees

*The Goal here for to work for :35 seconds and MAINTAIN

the same cals and burpees for the whole 20 minutes.

We borrowed and tweaked this EMOM from Ben Bergeron's archived Competitors Training.

*Half athletes start on row, others on burpees*

Midline: Coaches Choice