Friday 160129

David H

David H

0530 PARKING ISSUES: We would like to experiment with parking on Mon-Wed-Friday….If the 530a class can please start parking in the pizza factory parking lot to ease the parking issues we have at 0630a. This way, when 630am athletes arrive there will be parking for them and when the 530am athletes leave, there won’t be an empty parking lot :-)   We have heard from Syracuse City Police department and they have given us warning about parking on the street in the NO Parking zones. Thanks Mario for letting us utilize your parking space during your non-business hours! Thanks everyone for your help in trying to play nice with our neighbors. 

Join: TEAM Letrono CrossFit
“SPARTAN RACE” UTAH SUPER August 13, 2013

Powder Mountain Resort, Eden ,UT
Get signed up here  http://www.spartan.com/en/race/detail/1503/overview  “Join the team”

Use RACEUTAH  for a 20% promo code. Promo code ends 29 Jan 2016.
This will be a fun weekend in our own back yard, close to home and we can all enjoy what the towns of Eden and Liberty have to offer.

NO 10a YOGA on Friday’s. Due to the Lurong Benchmark WODS and soon the OPEN WOD’s being done on Friday, there will not YOGA on Friday’s. 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: Lurong Benchmark – Power Ball 
13 MIN AMRAP: Judged..

Complete as many reps as possible during the following triplet:

  • 10 Power Cleans
  • 20 Wall Balls | Med Ball Cleans
  • 30 Double Unders | Single Unders

Men Level 3 – 135# 20lb @ 10ft, Level 2 – 95# 20lb @ 9ft, Level 1 65#, 20lb Med Ball Cleans
Women Level 3 – 93# 14lb @ 10ft , Level 2 65# 14lb @ 9ft, Level 1 45#, 14lb Med Ball Cleans

Strength: Front Squat.. 
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
Rest 2-3 minutes between sets.

*Scale weight, movements and reps as needed for progression and smooth speed through the set. Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
B.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean
(high hang, mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Clean
(mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep
(build over the course of the five sets)
C.
Complete as many rounds and reps as possible in 8 minutes of:
7 Muscle-ups
21 Burpees
Rest until the running clock reaches 12:00, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders

One thought on “Friday 160129

  1. 362 (6+2)
    later…

    A 205,235,250,270,285,290,295,300
    little low on those final 3, but they felt better than they have in a while.
    B 205,210,215,220
    225,230,235,240
    245,250,255,260,265
    legs THRASHED
    Skip C and D because already did WOD, tired, and have basketball game

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