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Wednesday 12.5.18 Workout of the Day

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CrossFit WOD:

“Good, Clean, Fun”
For Time: (14 Min Cap)
10-8-6-4-2
Hang Power Cleans F(95/65) P(135/95) S(155/110)
10-8-6-4-2
Burpee Box Jumps F(20/16) P/S(24/20)
*10/8 Cal Assault Bike After Each Round F(8/6 Cals)

WOD Tips:
– Today our focus is moving with speed. Anytime we see a lower rep number on the movements and a decreasing rep scheme, we know it’s go
time. With that being said, we still want to move well and keep solid technique on the hang cleans. The Burpee Box Jumps are very taxing, but we want you to push the pace with the low number. The longer transition up to the bike will give you a second to catch your breath before attacking
the 10/8 calories. We don’t expect you to hit the same pace as last week on our Cal Bike Sprints, but it still should be completed at an aggressive
pace today. A good goal on today’s workout is to finish around 10-12 minutes.

BeachFit WOD:

“Plains,Trains, and Automobiles” (Compare: 10.2.18)

A. MB Clean Skill Work

B. For Time 

1500 meter Bike Erg (Adv: 2000 meters)

25 MB Front Squats  (Adv: 20 MB Cleans)

750 meter Row (Adv: 1000 meters)

25 MB Front Squats 

600 meter Run (Adv: 800 meters)

25 MB Front Squats

Time cap: 20 min

Target Time: 17 min