9.26.18 Workout of the Day

Bryan, 2017 Fall League Military Appreciation Week

Box Brief:

-Our annual Fall League Draft is tomorrow night, Thursday, October 27th 7:00-8:15 PM. Please be on time.

-Coach Greg will be hosting a one hour class on the Deadlift, Thursday 5:15-6:15 PM for Fall League Participants unfamiliar with this movement. The first 20 athletes that sign up on our Members Only FB are in.

-There will be no Thursday 6:15 pm classes Thursday due to our Draft.

CrossFit

1.“Gwen” 15-12-9: Unbroken Clean and Jerks

Use same load across all sets. Rest as needed between.

2.Deadlift 3×3 @ 82% 3×2 @ 87% 3×1 @ 92% Rest as needed between sets.

3. Midline: Coaches Choice

ICT

1.Gymnastic Stength: 5x8 strict pullups/ rows

-rest I minute between each set-

2.10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 15 Goblet squats (53/35) Rest 30 seconds

2. Midline: 5 minutes Coaches Choice