140915 Monday

 Team Letrono CrossFit at the Granite Games..

Today September 15th will be the start of the 4:15, 5:15 and 6:15, Monday thru Friday and 7p classes on Tues, Wed, Thurs! Be sure to make note if you normally attend the evening classes. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 5×1 Clean and Jerk    
Work up to today’s 85-95 1 RM with good mechanics

WOD:  ’Berserker’
10 Rounds of:
In a 2 min window complete 2 rounds of Cindy
5 Pullups
10 Pushups
15 Airsquats
Then row as many calories as possible in the remaining time

Competitors or athletes wanting to improve your Fitness level
3 Rounds of:
15 Single leg box jumps Right 12″
15 Single leg box jumps Left

Rest of needed between rounds
Then
100 m sled pull sprint 90/45
(Backwards 50 forwards 50)
50 single leg jump rope right
50 single leg jump rope left


 

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