11.7.18 Workout of the Day

Courtney

CrossFit

1.Power Snatch Ladder On the 0:00 – 10 Power Snatches (115/80) On the 2:00 – 8 Power Snatches (135/95) On the 4:00 – 6 Power Snatches (165/115) On the 6:00 – 4 Power Snatches (185/135) On the 8:00 – 2 Power Snatches (205/145)

2.“Cement Mixer” 7 Rounds, On the 3:00 400 Meter Run 12 Toes to Bar -Score is slowest round-

ICT

1.Skill: Jump Rope Practice

2. Conditioning

7 rounds, on the every 5 minute

20 alt Hang DB snatch (35/20)

300 m med ball run (20/14)

40 DUBS

-Score is slowest round-

3. Cooldown+Midline:

2 sets for efficiency

20 cal row

30 glute bridges

40 strict hanging knee raises