8.16.17 Workout of the Day

Happy Birthday Jordyn!

2017 Heritage

CrossFit

1. Power Clean (70%/5)5

2. Conditioning For Time: 15-10-5 Kettlebell Swings (70/53) Toes to Bar

800 Meter Bumper Run (45/25)

5-10-15 Kettlebell Swings (70/53) Toes to Bar

-15 min cap-

Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken. Toes to Bar can be modified to Knees to Chest. If not running today, have athletes complete one of the following: 1000 Meter Row 50/35 Calorie Assault Bike

ICT

Conditioning:

35 Min EMOM (:35/:25)

min 0-1 strict ring rows

min 1-2 KB SDHP (35/25)

min 2-3 HS HOLD

min 3-4 strict abmat situps

min 4-7: 300 m run

-you will complete 5 sets of the above movements-

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