11.30.16 Workout of the Day

If you want to get better, you need to put in the time. Eric and Zuzie 830 AM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 6-8 minutes complete:

10 barbell FS +3x3 ascending to strength weight

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps, ascending

WOD 1: 24 minute EMOM Minute 1 – 5 Thrusters (go heavy and Unbroken Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs

-Stagger stations-

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Warmup/ Skill: 8 minute EMOM of (:35/:25)

minute 1: DUBS

minute 2: resistance band squat jumps

WOD 1: Every 4 minutes for 28 minutes (7 sets) complete:

400 m run or 500 m row INT0 20 Overhead walking step outs (45/25). each step=1 rep

SCORE= fastest time +slowest time combined

Midline: Coaches Choice