9.15.17 Workout of the Day

Like Father, like Son. Coach Trey and son Nolan. #startemyoung #blufftonstrong #cf843 crossfit843 #crossfitkids #crossfit #kidsrule @crossfit843

CrossFit

1. Clean & Jerk 60%/2 70%/2 75%/2 80%/2 85%/1

2. "Snake Bite" For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups

-12 min cap-

In this classic CFNE Benchmark workout, looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes without the goal of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and allow them to prioritize mechanics, while still getting a great workout.

Modification for Squat Snatch is Power Snatch +OHS

Modification for C2B is Pullups

ICT

1.Skill:5 minutes DUB practice

2."The Ghost"

6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

SCORE=Total reps

-Due to our long row yesterday, we will sub in SDHP (53/35) for the row-

Midline: 5 minutes