12.14.16 Workout of the Day

Destine and Chef Nate, 2015 Christmas Party

-With the rainy weather today , we row/bike instead of the programmed 400 m runs.

CrossFit

General WU; Coaches Choice

Specific WU: In 5-7 minutes complete:

10 barbell reps of DL+HPC+PC+3x2 ascending to Strength

Strength: Every 1:30, for 15 minutes (10 sets): Power Clean x 2 reps

Build to today’s heavy-ish double.

WOD 1: For time: 500 m row/8 km bike 15 Power Cleans (155/105 lbs) 500 m row/8 km bike 10 Power Cleans 500 m row/8 km bike 5 Power Cleans

-12 minute cap-

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU:Take 5 minutes to complete 150 m run+

10 perfect reps/your movements/ progressions used for wod

WOD 1: BenchMark “Cindy” 20 min AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Squats

WOD 2:12 minute EMOM (of your choice):

Pick 3 movements to work with your coaches on any gymnastics skills you’ve been working to master

An example is below that you can use:

gymnastic Skill work 12 min EMOM (35/:25)

min 1: DUBS/progressions

min 2: pistols/progressions

min 3: HS hold/ progressions