Monday 171120

Thanksgiving Schedule:
7a and 9a – Thursday
730a and 9a – Friday

Who wants to join in on the 2017 CrossFit Liftoff? You can register now at 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. Strength:

Find a 1RM Strict Press

3 Front Squat AHAFA

B. WOD:  

For time

1-10 front squat @ top strict press weight

10-1 hand stand push ups


C. Above and Beyond:

C 5-7 working sets

Power clean + push jerk, 2 reps, 80-90% tops.

If shoulders are smoked, either keep it light or forego the jerk altogether.


D 6 sets, 3 each, alternating. Rest as needed between sets

D1 20-30 sec sprint on bike

3 squat cleans, TNG (touch and go)

Intent here is to practice good mechanics while cycling a heavy load under high heart rate and fatigue. Prioritize mechanics. Adjust the weight to allow for technically challenging but sound movement.


D2 20-30 sec bike sprint

5 power cleans, TNG