9.23.16 Workout of the Day

You better be countn your reps right guys.. cause Jim is always watchn.

715 ICT

CrossFit

General WU: Coaches Choice

Specific WU: Tke 5-7 minutes to complete:

5 reps of barbell DLL +HPC +HSC+FS +split jerk

Strength:Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

WOD 1: “Grace” 30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 30 seconds/station at 60% WOD 1: Interval Stations For max total reps

4 sets (1 minute work per station/ :35 minute rest) 1.Cal Row 2. Russian KB Swings (eye level)

3. Pushups..No snaking

4. weighted abmat situp (25/15).. bumper on chest,

Cooldown: 800 m jog

Midline: Coaches Choice