Friday 151218

Yoga - 10a.

2016 Nutrition Challenge will start in January 18th and it will be coupled with Lurong Living Resolution Challenge – Early Registration is open NOW until 28 December, 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

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
4 Rounds, each for time of:
1-Mile bike on assault 
and
Back squat 1-10-1-20-1-30 reps  ( 1 is 80-95% – 10 is at 60% and so on..)
*start with bike and move to back squat 1-10.  After the set of 1-10 go back to bike and complete round 2 then move to 1-20 and so on….
you will end with the bike. total score is 2 scores; total weight of six back squats and total time biked

12 Days of Xmas movements have started ( Strictly additional fun work till the 24th)
1- Clean 115/83 95/63 75/45

2- HSPU
3- Front Squats 115/83 95/63 75/45
4 – Sumo Dead-Lift High-Pull 115/83 95/63 75/45
5 –  CTB Pull Ups
6 – Box Jumps (20/24)
7 – Burpees

Cool Down

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

B. Every 2 minutes, for 12 minutes (6 sets):
1 Hang Snatch + 1 Snatch + 1 OHS..  Climbing with good mechanics only.

C. 3 Rounds NOT For Time of:
10 x L- Sit pull ups
5 x Single leg Dead Lift each lea
7 x Back extensions

 

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