3.1.17 Workout of the Day

Lauren, Karley, Katherine, 830 ICT

For the next 4 weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.

CrossFit

1. Power Clean & Power Jerk 60%/2 65%/2 70%/2

2.Conditioning EMOMx 16: Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20") Minute 2: 15/12 Calorie Bike Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups Minute 4: 15/12 Calorie Row

ICT

WOD 1:Team Chipper for time

In teams of complete:

200 KBS (53/35)

200 KB SDHP

200 Goblet squat

-starting at 0:00 mark and every 2 minutes complete 8-10 "in synch" abmat situps with your partner-

-partition reps how you like how like. Must go in order-

SCORE= total team time

WOD 2: 800 m run for time -MAX EFFORT-

Midline: Coaches Choice