4.28.18 Workout of the Day

Congrats to our Maria on enlisting into the The United States Air Force,

830 am CrossFit

Box Brief: Palmetto Heart Walk 5K today at Shelter Cove, 930 AM

CrossFit

1.Conditioning

Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row

-25 Minute Time Cap-

2. Midline: 8 minutes Coaches Choice

ICT

1. Conditioning

Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 DB Alt. Snatches (50/35) 100 burpees 100 Chest to Bar Pull-ups 100 burpees 100 DB Alt. Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row

-25 Minute Time Cap-

2. Midline: 8 minutes Coaches Choice

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.