6.09.17 Workout of the Day

Lisa L, 1st time "Grace" 4:31

430 PM CrossFit

CrossFit

Strength: Athlete Choice 1 or 2

1. Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2

2. Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2

3. Conditioning Teams of 2 20 min AMRAP: 12/9 Cal Bike or 100 m SPRINT 12/9 Cal Row 12 Thrusters (65/45)

*Partners complete full rounds, the switch.

One of the many benefit of high intensity exercise is EPOC, or excess post-exercise oxygen consumption. This means your body is processing oxygen at a much higher rate well after you are done working out. Longer duration, aerobic exercise does not increase your metabolic rate nearly as much as the higher intensity training like today. This is one of the many reasons we prefer high intensity.

ICT (1230 and 5 pm class will do modified CrossFit WOD today in CrossFit building)

Conditioning 1:

1. Tabata lateral burpee over pvc pipe

rest 1 minute

2. Tabata bumper ground to OH (45/25)

rest 1:30 minute

3. Tabata KB Front rack step up (35/25)

rest 1:30 minute

4. Tabata HS hold.. no measure

rest 1:30 minute

5. Tabata strict abmat situp (45/25)

rest 1:30 minute

SCORE= lowest rep/tabata combined

Cooldown: 400 m run INTO

4 minute plank series (:45/:15)

lf, rt, prone, hollow