9.28.17 Workout of the Day

CrossFit

1.Clean and Jerk On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk

2. Conditioning For Time:

21 Barbell Facing Burpees 21 Power Cleans (135/95) 21 Barbell Facing Burpees

3. Midline EMOM x 12 1st: 15 GHD Sit-Ups 2nd: :30 hollow Hold

ICT

Skill : 5 min DUB practice

A) 8 minute AMRAP Jump Rope

-every break complete 15 abmat sit-ups -

B) 8 minute AMRAP KBSDHP (53/35)

-every break complete :30 hollow hold-

C) 8 minute AMRAP KBS

-every break complete :30 prone plank

-rest 4 minutes between stations-

Cooldown: 600 m jog