12.31.19 Workout of the Day

Congratulations to Derek and Courtney on their engagement!

New Years Week Schedule
Monday: Regular
Tuesday/New Years Eve: All morning classes: 530,630,715,830, 930
Wednesday/New Years Day: 715, 830, 930
Thursday-Saturday: Regular Schedule

CrossFit

 Hang Power Snatch

On the 1:30 x 5 Sets:
3 Hang Power Snatches

Conditioning
"Castaway” For Time:
100 Air Squats
50/35 Calorie Row or 600 m run
25 Hang Power Snatches (135/105)

Midline
Double Tabata

ICT

Conditioning

RX: Every 5 Minutes x 6 Rounds:
20/14 Calorie Row or ski erg
10x20 Meter Shuttle Sprints
20/14 Calorie Bike

Scaled: Every 5 Minutes x 6 Rounds:
14/10 Calorie Row or ski erg
10x20 Meter Shuttle Sprints
10/8 Calorie Bike

Score= slowest set. Goal is sub 4 minute splits

By popular demand, we are completing this workout on the ICT today. This is the same workout we did yesterday for the CrossFit WOD, but added another round to substitute for the Squat Wave we did prior to the wod. Enjoy!