10.12.16 Workout of the Day

#Blufftonstrong

We are back in business! However, the parking lot will be closed tomorrow until further notice for debris cleanup.. Please park on the street.

CrossFit

General WU: Coaches Choice

Specific WU: 10 barbell reps of DL+HPC+PC+3x3 ascending to Strength

Strength: At 0:00 min, take 15 Minutes to work up to a heavy Power Clean

3-3-2-2-1-1-1

WOD 1: At the 20 minute mark:

24 minute EMOM

0DD: 2 Power Cleans.. same weight

EVEN: 200 m run

SCORE=your successful lifts in pounds. EX, If you made 21/24 cleans @225,

your score would be 21x225=4,725 lbs

Midline: 3x 20 hang knee raises

:20 hollow hold

ICT

General WU: Coaches Choice

Specific WU: 300 m run+10 reps/movement

WOD 1: In teams of 2 complete fro time

2k m run together OR 2k m row (alternating after every 250m)

50 burpees

100 KBS (53/35)

50 Burpees

2k m run together OR 2k m row (alternating after every 250m)

Midline: 3x 20 abmat situps

:20 hollow hold