1.9.17 Workout of the Day

Jim Saba, Asheville, NC

Quote of the Day: Look at your routines. Look at your goals. Look at your methods.

Then get to work. - Ben Bergeron

Box Brief:

New Class schedule

ICT: 545 AM moved to 530 AM

CrossFit: 415 PM moved to 430 PM,

645 PM moved to 630 PM

We are starting a New CrossFit Program Today. Please come to class today, on time, and be ready to get in the best shape of your life.

CrossFit

Strength: Back Squat:

In 18 minutes complete: 6 sets

Rep Scheme: 5-1-5-1-5-1

5 rep weight=75 %or 1 RM, same weight

1 rep weight=ascending each set from 75-90%

1. Condtitioning 1:30 of AMRAP of Bar Facing Burpees Rest 1 minute 1:00 of AMRAP of Bar Facing Burpees Rest :30 :30 of AMRAP of Bar Facing Burpees Rest as needed between sets

2. Gymnastics Conditioning

10 minutes to complete:

3x10 MU/C2B PU/PU/RR

ICT

WOD 1: For max total reps

2 minute Cal row

rest 1 min

1 minute Cal row

rest 1 min

2 minute KBS (53/35)

rest 1 min

1 minute KBS

rest 1 min

2 minute burpees

rest 1 min

1 minute burpees

rest 1 min

2 minute abmat situp

rest 1 min

1 minute abmat situps

rest 1 min

WOD 2: 800 m run