7.11.18 Workout of the Day

Jeff

Box Brief:

-Kids Camp today 930-1030 AM.

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

CrossFit

1."Glen"

For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

With a longer time domain today, pick a variation on the rope climb that they are already comfortable completing. Weight on the barbell should be “Grace” weight, or something that they could cycle for 12-15 repetitions unbroken when fresh. Find a distance you can run 7-10 minutes without stopping. If unable to run, complete one of the following:

2000/1600 Meter Row 100/70 Calorie Assault Bike

ICT

1. Conditioning

30 minute AMRAP

20 DB alt snatch (53/35)

30 single DB front rack step back lunges (53/35)

400 m run/500 m row

2. 5 minute Coaches Choice