11.14.18 Workout of the Day

Happy Birthday to these twinners, Ashleychelsey Chelseyashley!

Box Brief:

-Our Hydrostatic Submersion Tank will be back this Thursday night and Friday morning. We still have openings for anyone who has interest getting their body composition measurements. Please see Amber ASAP to reserve your time slot.

CrossFit

1.Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

2.Team "Triple Double"

A. P1 AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20)

P2 above

B. AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20)

P2 above

C. AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump Overs (24/20)

P2 above

-start AMRAP couplet where partner left off-

3. Midline: Coaches Choice

ICT

1. Skill: Jump Rope

2. Conditioning

1000 m row /800 m run

50-40-30-20 10 reps of:

KBS (53/35)

Double-unders Sit-ups

1000m row/ 800 m run

2. Midline: Double Tabata