8.25.17 Workout of the Day

Victor 530 PM CrossFIt

CrossFit

1. Snatch 60%/2 65%/2 70%/2 (75%/1)5

OR

3. Clean and Jerk 60%/2 65%/2 70%/2 (75%/1)5

2. Conditioning: “Satan’s Whiskers” 3 Rounds: 10 Chest to Bar Pull-Ups 10 Front Squats (165/110) 10 Burpees

-8 min cap-

In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt. On the Chest to Bar Pull-ups, athletes should also be able to complete 10 repetitions unbroken if they needed to.

ICT

Conditioning:

10 RFT of:

100 m sprint

10 BJ (24/20)

100 m sprint

10 KBS (53/35)

Midline:

9 minute EMOM (:40/:20)

min 1: Prone plank on ring

min 2: straight leg abmat situps

min 3: Hollow body hold