12.15.17 Workout of the Day

And the winner for the best t-shirt goes to John AKA "Wolf." Watch out ladies!

930 AM ICT

"CrossFit and ICT

1. Conditioning -CrossFit

"Heartbreak Kid"

3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

1. Conditioning-ICT In team of 2.

For 8 sets with a partner complete:

3:00 AMRAP of 40/30 cal row

INTO

remaining time max burpees-odd sets

remaining time max KB goblet squats (53/35)-even sets

-rest 1 minute between sets-

So working at the 0:00-3 , 4-7, 8-11, 12-15, 16-19, 20-23, 24-27, 28-31

-one works, one rests, partition how you feel fit-

SCORE=team total reps

2. Deadlift -CrossFit 4 Sets of 15: Unbroken Deadlifts (225/155) -Rest as little as needed between rounds. Compare to last week’s 3×20.-

2. 800 m cooldown-ICT

“Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.