9.5.17 Workout of the Day

900 AM Labor Day Crew

CrossFit and ICT.. same building

2. Team of 2 "All Fours"

Conditioning 4 min AMRAP WIndows

A. P1 completes 400 Meter Run 25/20 Calorie Assault Bike Max Power Snatches in remaining time(75/55)

than P2 completes A

B. P1 completes 400 Meter Run 20/15 Calorie Assault Bike Max Power Snatches (95/65)

than P2 completes B

C. P1 completes

400 Meter Run 15/10 Calorie Assault Bike Max Power Snatches (115/80)

than P2 completes C

SCORE=Total Team reps

Midline: Double Tabata

Modification-

ICT sub in DL for snatches

cal row for bike

Interval based conditioning today with “All Fours”. In the remaining time following the run and bike, athletes will complete as many power snatches/DL as possible at increasing weights each round. The barbells should be something that athletes could complete 25+ reps, 20+ reps. and 15+ reps unbroken if necessary when fresh.