8.29.17 Workout of the Day

1230 crew riding it out

Rob, Gizzel, Otter, Ivana

CrossFit

1. Barbell Conditioning Team of 2:

For Time: 20 Snatches (115/80) change weights

16 Snatches (135/95) change weights 12 Snatches (155/105) change weights 8 Snatches (185/135) change weights 4 Snatches (205/145)

2. Conditioning "Helen" 3 RFT: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups

In this classic CrossFit benchmark workout, looking for athletes to choose a weight that the first set of 21 will be unbroken without a doubt. Breaking the sets on the kettlebell up makes for an easier workout. Lighter is harder today, as it allows for unbroken sets and more of a push on the runs. If not able to run, row 500 meters per round.

ICT

1, Conditioning:

Team of 2 complete:

4 RFT of:

400 m run- together OR 500 m row- switch at 250

40 burpee BJ-over (24/20)- switch after 10 reps

30 min cap

Midline: Double Tabata