5.2.18 Workout of the Day

Kim Reed, 1230 PM

Box Brief: Happy Birthday Frances and Elizabeth

CrossFit

1. Hang Squat Clean Build to Heavy Single

2. Conditioning AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9 Toes to Bar

3. Row/Run Conditioning 4 Rounds: 200 m row/ 200 m sprint Rest 1:00 between rounds

Score=slowest round

On this “Weightlifting Wednesday”, we will begin by building to a heavy single hang squat clean. This is relatively heavy for the day, not a 1RM. The focus here is movement over loading. Within the workout, choose a weight on the barbell that you are confident you could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better

ICT

1.Conditioning

For time

800 m run

INTO

10 rounds of

10 alt DB Hang clean clean and Jerk (50/35)

20 jumping lunges (each jump=1 rep)

INTO

800 m run

2.Midline: 100 abmat situps for time

3. Skill: pullups/ progressions