5.17.17 Workout of the Day

Richard, getting fit. OPEN GYM

CrossFit

1. Front Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1

2. Conditioning 13 min AMRAP : 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU

Todays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role in the desired stimulus of the workout. Alternating between pulling and pushing movements allows us to “chip” away at these reps in bigger chunks than if we paired up rowing/pull-ups and thrusters/HSPU.

ICT

WOD 1: 12 min AMRAP of

100 m run (CF-843 sign) or 150 m row

10 Bumper G2OH (45/25)

-rest 3 min-

WOD 2: 12 min AMRAP of

100 m run (CF-843 sign) or 150 row

10 KB Step up (35/20) (24/20)

SCORE= completed rounds only WOD1+WOD 2

Midline: 5 minutes

Skill/Cooldown: Take 10 minutes to:

1) work on skill with coach

2) recover on assault bike at 60%