2.27.17 Workout of the Day

Jared represent'n 843 8000 miles away Calcutta, India at Xtreme CrossFit. So cool.

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

CrossFit

Strength: Back Squat (65%/3)3

Conditioning AMRAP 4: 30 DU 15 Hang Power Clean (95/65) Rest 4:00 AMRAP 4: 30 DU 12 Hang Power Clean (115/80) Rest 4:00 AMRAP 4: 30 DU 9 Hang Power Snatch (135/95)

Midline: 5 minute GHD work

ICT

WOD 1:

In teams of 3, for 30 minute complete complete in conga style max team reps

station 1:cal row

station 2: hand release burpees

station 3: 100 foot double farmers carry (53/35)

-rotate stations when farmers carry is completed-

Midline: 6 min EMOM coaches choice