8.11.17 Workout of the Day

Present this pick to Rob and you will receive 25% off any lawn care service from Coastal Shores Landscape.

Rob Shrieve 1230 CrossFit

CrossFit

1. Conditioning “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/35) 20 Chest to Bar Pull-ups 50 Double Unders

2. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 (90%/1)3

“Heartbreak Kid” is another CFNE benchmark workout. On the barbell we are looking for a heavier stimulus, but something that athletes could complete 15+ Front Squats unbroken when completely fresh.

ICT

Conditioning: In teams of 2 complete

25 minute AMRAP of:

30 BJ (24/20)

30 G2OH (45/25)

30 airsqauts

*At the 0,10 and 20 minute mark, both athletes run 400 m togther

*Athletes split reps in half*

SCORE=team total rounds