9.6.16 Workout of the Day

Labor Day 730 am class

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Martin

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Meg

7:15-Brandon

8:30- Amber

9:30- Martin

12:30-Brandon

5:00-Martin

6:00- Martin

7:00- Martin

CrossFit

General WU: Coaches Choice

Specific WU: 5-7 reps of barbell hang power snatch+

power snatch+OHS +full snatch+ 3x3 ascending to wod weight

Strength:Every 2 minutes for 16 minutes, (8 sets): Hang Snatch + Snatch.. ascending

WOD 1:In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (20/12 lbs) 12 Burpees

Midline:Tabata Choice Choice

Coodown: 4oo m jog

ICT

General WU: Coaches Choice

Specific WU: in 5 minutes, complete 5 reps/ movement

WOD 1: At the :00 min mark,

10 minute EMOM

10 KB front rack steps outs (53/35)

5 pushups

**complete both movements within the minute**

than 600 m run

WOD 2: 10 minute EMOM

10 pullups

5 burpees

**complete both movements within the minute**

than 600 m run

Midline: Coaches Choice