9.28.16 Workout of the Day

Josh.. no description needed

CrossFit.. One Barbell today.. Get in here today and PR!!

General WU: Coaches Choice

Specific WU: 3x5 ascending to first set

Strength: Back Squat.. 3RM today baby! 3-3-3-3-3..ascending

-Time Cap 18 minutes-

WOD 1: Barbell Complex

10 minute AMRAP of Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Accessory:Single-Arm Dumbbell Row x 8-10 reps

ICT.

General WU: Coaches Choice

Specific WU: in 6-8 minutes complete 10 reps/ movement

WOD 1:In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: 10 Box Jump-Overs (24″/20″) 10 KBS (53/35)

rest 3 minutes

WOD 2 :In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

10 Cal (24″/20″) 10 KB G Squat (53/35)

rest 3 minutes

WOD 3 :In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

150 m run 10 KB SDHP (53/35)

SCORE=Total team rounds combined

-Teams stagger stations-

Midline: Coaches Choice