1.9.26 Workout of the Day

Happy Birthday to Mr Ironman himself, Ryan Lockhart.

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Box Brief
We will have a 615 Barbell class tonight.

Hybrid Classic Sunday Training Days
This Sunday & every Sunday leading up to the event, any registered or prospective Hybrid Classic athlete will have the opportunity to do a run through of the Hybrid Classic workout at CrossFit 843 free of charge, 8 AM sharp. Please inform your team.

January Challenge
Everyday, run 1 mile or complete 100 calorie machine before or after class, not including the workout. These small 1% gains will have impactful long term results if done daily & consistently.

Barbell
Strength
Clean & Jerk
3-2-2-2-2-1-1-1

Conditioning
Option 1: Open 13.5
AMRAP 4
15 Thruster (100/65)
15 C2B
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Option 2: 13.5 Class
AMRAP 12
15 Thruster (100/65)
15 C2B

Interval
Conditioning
On the every 3:30 x 10
12 DB Alternating Power Cleans (50/35)
50 DUBS
12 DB Front Squats or Reverse Lunges (50/35)
100 m sprint

Midline
3 sets for quality
20 DB Pull throughs (50/35)
20 Leg lifts with DB Overhead