10.6.17 Workout of the Day

CrossFit and ICT

1. Team Conditioning

3 Rounds: 1000 Meter Row 24 Deadlifts (245/165) 30 Box Jumps (30/24)

-partition reps evenly-

Getting after a big and tall version of the CrossFit benchmark workout Team “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

800 Meter Run 50/40 Calorie Assault Bike

Midline: Double tabata

2. Optional/Accessory CrossFit Strength:Clean and Jerk On the Minute x 9 (3 Rounds): Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80%