11.9.16 Workout of the Day

Happy Birthday Destine!

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+ 5 barbell reps/position

Strength: In 20 minutes complete six sets of: 3-Position Snatch (high hang, mid-thigh, then from the floor) -Rest 2-3 minutes between sets-

Build over the course of the six sets.

WOD 1:10 Min Partner alternating round AMRAP of 7 Overhead Squats (135/95 lbs) 7 Box Jumps (24″/20″)

-One bar, one box-

Cooldown: 600 m run

Midline:Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

10 barbell good morning

+3x3 DL ascending to wod weight

+2 minute jump rope practice

WOD 1: 20 minute partner leapfrog AMRAP

10 DL (155//105)

150 m run/row

20 DUBS/40 singles

Midline: Coaches Choice