8.21.17 Workout of the Day

Happy Birthday to Andrew Byrd aka "Big Byrd."

What a really cool family.. This is what CrossFit is all about!

The Byrds CrossFit Open 17.2

CrossFit

1. Hang Power Snatch (70%/3)3

2. Conditioning For Time: 21-15-9 Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees

-10 min Cap-

Midline:Coaches Choice +400 m jog

Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout.

ICT

1. Conditioning 2 rds of:

4 x :20 seconds on, :10 seconds off

1. lateral burpee-over pvc

2. Ring rows

3. KBS (53/35)

4. HS Hold- no measure

4. Sit-ups -one minute rest between movements-

Complete all 4 sets of one station before rotating to next.

Score=Total accumulated reps

Midline: Tabata

Cooldown: 800 m run at 60%