8.6.18 workout of the Day

Destine 930

Box Brief:

Happy Birthday Ryan Ott.

Last week of Kids Camp this week M W F 930-1030 AM

CrossFit

1. Power Snatch Build to a Heavy Single

2. Benchmark “Randy” For Time: 75 Power Snatches (75/55)

-8 minute Cap

3. Midline Not For Time: 3×8 Glute Ham Raises 50 Weighted Sit-ups

4;Cooldown: 400 m run

ICT

1. Skill: Jump Rope 5 minutes

2. For Time: 1 Round: 800 Meter Run 80 Double Unders 21 DB Power Snatch (50/35)( lf+rt=1)

2 Rounds: 400 Meter Run 40 Double Unders 15 DB Power Snatch

3 Rounds: 200 Meter Run 20 Double Unders 9 DB Power Snatch-

-30 minute cap

3. Midline: 6 min EMOM (:40/:20)

min1: hollow hold

min 2: superman

min 3: strict abmat situps