9.15.16 Workout of the Day

Chris Golis.. doin' some sort of..well, we just don't quite know.

Keep up the good work Chris, looking great man!

CrossFit..In ICT

General WU: Coaches Choice

Specific WU: w barbell: 10 HPS+OHS+Full Snatch

Strength:Take 15-20 minutes to build to today’s 1-RM Snatch

WOD 1; 20 min EMOM Even minutes – 30 seconds of Rowing (for cals) Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

-half athletes start on row, half on the snatch-

SCORE= Total cals

Midline: Coaches Choice

ICT.. in CrossFit Bring your music, cause we are running today.

General WU: Coaches Choice

Specific WU: 200 m run (exit sign)++10 KB front rack was step outs

WOD 1:For time

800 m run (big square)

30 KB front rack walking steps out (each step is a rep) (53/35)

1 minute plank on elbow

600 m run (stop sign)

30 KB front rack walking steps out (each step is a rep) (53/35)

1 minute plank on elbow

400 m run (State of Mind)

30 KB front rack walking steps out (each step is a rep) (53/35)

1 minute plank on elbows

200 m run (exit sign)

30 KB front rack walking steps out (each step is a rep) (53/35)

1 minute plank on elbows

-there will be 4 rowers available, but the goal here is to run please!-

Midline: 5 min AMRAP of:

20 mountain climbers

15 hollow body rocks

10 straight leg crunches