10.17.16 Workout of the Day

CrossFit

General WU: Coaches Choice

Specific WU:Take 5 minutes to work on form+

10 barbell strict, PP and PJ

Strength:

Take 20 minutes to build to today’s heavy Push Press

recommended rep scheme: 3-3-3-2-2-2-1-1-1

WOD 1:In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (155/105 lbs) 6 S2)H (155/105 lbs) 9 Push-Ups

Goal= Sub 10 minutes

*Any time bar is dropped by either member, both complete 200 m together run*

Cooldown: 500 m row+400 m run

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

10 reps Barbell good mornings &DL

+3x3 DL to wod weight

WOD 1: For time

1000 m run

25 DL (185/135)

25 BJ (24/20) JUMPS only!

800 m run

20 DL

20 BJ

600 m run

15 DL

15 BJ

400 m run

10 DL

10 BJ

200 m run

5 DL

5 BJ

Midline: Coaches Choice