Wednesday 171115

 Who wants to join in on the 2017 CrossFit Liftoff? You can register now at https://games.crossfit.com/liftoff and join the Letrono Team. 

What is the CrossFit Liftoff?:

Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition, which will be held Thursday, Nov. 30-Monday, Dec. 4, 2017.

The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30. From there, athletes will have until Monday, Dec. 4, at 5 p.m. PT to complete the workout in addition to their heaviest snatch and clean and jerk. There is no time cap on the lifts and athletes may make as many attempts as they want within the competition dates.

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD:

In teams of 3

AMRAP 40

Calorie bike

Rotate as needed.

This is mental as much as physical. Enjoy!

Cool Down

B. Above and Beyond:

B. Alternate 3 – 5 sets for quality, then max reps, rest as needed between.

B1 5-15 unbroken C2B pull ups, whatever you can do for quality followed immediately by max rep OHS or 40 sec of OHS whatever comes first @95/65

B2 AMRAP unbroken DB strict press, dumbbells should add up to about 70% of yourb RM strict press, immediately followed by max rep t2b in 40 sec

C. Alternate for 3 sets

C1.  50 walking lunges immediately into max rep wall ball in 60 seconds. How does this 60 seconds compare to feel, numbers, quality in the 60 second tests we’ve done recently?

C2. 15 Cal ski directly into max rep alternating DB snatch 70/50 in 60 sec

D. 6-8 sets of double unders, 30 seconds, playing with speed/tempo etc. Can you get more than 60 in 30 seconds? How does your breathing feel with 45 reps vs 60+? How do you feel otherwise?