1.14.17 Workout of the Day

CrossFit 715 and 830 AM

1. Barbell Conditioning With a partner, "you go - I go style" 5 Clean and Jerks at 50% ex.(225/155#) 4 Clean and Jerks at 60% ex.(245/165#) 3 Clean and Jerks at 70% ex.(265/175#) 2 Clean and Jerks at 80% ex.(285/185#) 1 Clean and Jerk at 90% ex.(305/195#)

-each Partner completes all reps-

-12 minute cap-

2. Conditioning 3RFT Partner Workout: 400 m run - together 40 Thrusters (95/65#) 30 Calorie Bike/row 20 T2B

Partition how you like.

-18 minute cap-

Midline: 5 minutes coaches choice

ICT 9 AM

1.Conditioning For time complete: With a partner, "you go - I go style" 10-9-8-7-6-5-4-3-2-1 Burpees

-each Partner completes all reps-

*Athlete 1 completes 10 than Athlete B completes 10, etc*

-12 minute cap-

2. Conditioning With a pattern complete 20 minute AMRAP of: 300 m run together 30 KBS.. split after 15 reps

Midline: 50 situps+ accumulate 2 minutes of L Sit