Friday 151211

2016 Nutrition Challenge will start in January and it will be coupled with Lurong Living Resolution Challenge – Early Registration is open NOW, to save $15 off of the Lurong registration. Register here and be sure to sign up under Letrono CrossFit. More details on the challenge can be found under our EVENTs page.
To get registered – http://challengeseries.lurongliving.com/resolution16/register

ANNUAL LCF NEW YEARS EVE THROWDOWN  
31 December 0830-1200.
Teams Male/Female athlete. RX & Scaled division.
Find your partner. Everyone will be able to compete. More details to come
Need a few volunteers: Score keeps, Flow master.

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
4 Rounds, each for time of:
400-meter run
Rest 2:1

Strength:
Hang Squat Snatch 3-3-3-3-3 reps
Hang Power Clean 3-3-3-3-3 reps

Cool Down

Competitors or athletes wanting to improve your Fitness level: rest,hydrate 6-8 mins after above WOD, then:

C. Every 2 minutes, for 12 minutes (6 sets):
1 Snatch Balance + 1 OHS..  Build to today’s 2-RM with mechanics over the course of the six sets.

D. 3 Rounds NOT For Time of:
:45 seconds of Hollow rocks
3 TGU each side
3 Smooth transitioning Muscle Ups.


 

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