1.20.17 Workout of the Day

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CrossFit

1. Snatch 60%/1 65%/1 70%/1 (75%/1)3

2. Big Clean Complex 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

--One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.--

ICT

WOD 1: Every 4 minutes for 32 minutes complete (8 sets):

300 m run/400 m row

INTO

ODD rounds: 15 KB step ups (35/25)(24/20)

EVEN rounds: 50 DUBS/100 singles

SCORE= fastest +slowest rounds coming

Midline: Tabata Coaches Choice