9.1.16 Workout of the Day

Edward Taylor, Happy belated Birthday bro, Sorry ladies.. he is taken. TBT Spring Beach Bash 2016

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-Martin

8:30- Amber

9:30- Martin

12:30-Martin

5:00-Martin

6:00- Martin

7:00- Martin

CrossFit

General WU: Coaches Choice

Specific WU: 10 unloaded barbell front squats+3x3 ascending to WOD weight

Strength: Front Squat Every 3 minutes for 18 minutes * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight; Rest 2 minutes between sets and work on mobility to prepare for WOD

WOD 1: Two sets for times of: Row 500 Meters or 600 m run 30 Ring Dips 20 Toes to Bar Rest 4-5 minutes between sets but no more

SCORE=set 1 +set 2

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 10 barbell good mornings +3x3 ascending to WOD weight

WOD 1: With a Partner complete 10 alternating rounds each of:

5 DL (185/135)..pick a heavy but unbroken weight

10 AIrsquats

150 m sprint (CF843 sign)

(so this wod is 20 total team rounds.. one works, one rests)

Midline: Coaches Choice