10.21.16 Workout of the Day

Fernando.. 2106 Fall League Week 1

CrossFit

General WU: Coaches Choice

Specific WU: Burgner Warmup

Strength: Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

WOD 1: In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 15 minutes of: 10 Deadlifts (185/135 lbs) 200 m run

ICT

General WU: Coaches Choice

Specific WU: Take 5 minutes to complete one round at 60 %

WOD 1:

10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees

Midline: Coaches Choice