10.5.18 Workout of the Day

530 AM

Box Brief:

Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed

CrossFit

1.Squat Clean Minutes 1-2-3: 3 Squat Cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (84-86-88%) Minutes 12-13-14: 1 Squat Clean (84-86-88%)

2. “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders

3. Midline: Coaches Choice

ICT

1.Skill: Today we are implementing the GHD, and the assault bike. Your coaches will instruct proper form for all movements.

2. 30 min AMRAP (:30)

station 1: cal bike

station 2: butterfly abmat situps

station 3: shoulder taps

station 4: GHD superman ODD/GHD supine hold EVEN

station 5: 100 m sprint

2. Midline +Cooldown: Coaches Choice