11.3.16 Workout of the Day

Final Heat Falcons are inching their way up the leaderboard. Today is moving day for all teams.

CrossFit

General WU: Coaches Chocie

Specific WU: In 5-7 minutes complete:

400 m run or row+10 barbell reps od:

strict press+PP

Strength: Take 15 minutes to build to today’s 2-RM Push Press from the rack For time:

Run or Row 1000 Meters 30 Press Press @ 60% of today’s 2-RM( from the ground) Run or row 800 Meters

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Skill 10 min gymnastic skill EMOM (:35/:25)

min 1: HS HOLD

min 2: Hollow hold

WOD 1: CrossFit Mainsite WOD 11-1-16

For time: Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters

*A row can be subbed for any run*

Score= total time including rest

Midline: Coaches Choice

2016 Fall League Week 3 Details:

Theme: “MERICA” Wear your Red, White and Blue. Feel free to dress up as your political figure of choice. Why? Cause this is “MERICA!”

WOD Description:

10 min AMRAP, 40 double-unders/80 singles 10 Ground to Overhead (75/55) (Snatch or C&J) While MF pair must hold static deadlift at 245 lb.

Week 3 Heats 6:45 Vikings Colts Giants Broncos 7:00 Redskins Lions Seahawks Cowboys 7:15 Ravens Browns Eagles 49ers 7:30 Steelers Panthers Jaguars Raiders 7:45 Texans Patriots Falcons Jets Packers

--ICT will be open at 6 PM to warmup, like last week--