The Workout of the Day

2016.8.24 CROSSFIT

CrossFit IPA – CrossFit Back Squat (10-8-6-4-2 ) note weights/reps Metcon (3 Rounds for time) 3 sets, each for time. Rest 3 minutes after each… 25 h2h swings 20 Incline Leg Raises 15 Back Squat 135/95 10 box jumps 33/27 5 Wall Climbs

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2016.8.23 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) 3 rounds for time: 400m Run 10 Hang Clean and Jerk 115/85* *Rx+ 145/100 Metcon (Weight) 4 super sets (rest a couple minutes after each set): -Rig traverse (hanging) -Bulgarian farmer lunges 8/8 -Parallettle close grip push-up *note weight, reps, distance Post-WOD 3 x 15 Barbell Rollouts

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2016.8.22 CROSSFIT

CrossFit IPA – CrossFit Deadlift (3-3-3-3-3-3-3) No bounce off ground. Start from dead stop. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Post-WOD heavy med ball side tosses (against wall) 3×20 each side

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2016.8.21 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) every 2:30 for 6 sets… 10 Russian swings 5/5 KB Clean and Press 5/5 KB Snatch *use 3 different KBs if you need Metcon (Time) For TIme: 30 Cal Assault 600m Run 30 Cal Assault Post-WOD 3 Sets with no rest (if possible) 1:00 side plank each side total

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2016.8.20 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) Teams of 3: 2K row > other 2 teammates must be performing bar hang and handstand hold..switch at will then run out to park… 5 rounds Each, follow the leader. Start at burpees, next person may start when partner reaches top of stairs: 8 burpees up stairs 8 hang

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2016.8.19 CROSSFIT

CrossFit IPA – CrossFit Split Jerk (15 minutes – work to heavy single ) Metcon (Time) 3-6-9-12-15-18 Sit-ups DB Snatch 55/35 OHS 75/55 *Plate push at end of each round

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