5.9.18 Workout of the Day

515 PM crew

Box Brief: Happy Birthday to Gina, Sarah Kimball, and Kylee

CrossFit. Weightlift Wednesday

1. Deadlift Build to a Heavy Set of: 9 Repetitions 7 Repetitions 5 Repetitions 3 Repetitions

2. Conditioning Team of 2:

A) P1 AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20)

P2 completes above

B) P1 AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20)

P2 completes above

P1 AMRAP 5 C) Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20)

P2 competes above

Score=total team Rounds + Reps

Midline: 5 minutes Coaches Choice

ICT

1. Skill: jump rope practice

2.Conditionng

30 min AMRAP

10 single KB DL (53/35)

20 butterfly abmat situps

30 DUBS /60 singles

*Every time you break on the jump rope, run 400 m and start your jump rope over from there start*

**SMOOTH, FOCUSSED ROUNDS WILL WIN THE RACE TODAY***

SCORE=total rounds +reps

3. Midline: Static Holds