Friday 170127

 

2017 CrossFit Open

2017 CrossFit Open

 Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

       -“Dylan Thomas

Sign up for the Open at https://games.crossfit.com/  join Letrono Crossfit team
“Prepare For Glory”

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
4 Rounds of:
1:00 on 3:00 off
Max Front Squats in 1 set @ 50% 1RM

WOD:
3 Rounds:
15 Lateral Bar Burpees
9 Thrusters 135/93 115/73 95/55lbs
3 Rope Climbs/Progression

* Scale weight and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Interval
4 Rounds:
Ski 25/20 Calories
20 Sumo DLHP 95/65lbs
Rest :90

Just Work
3 Rounds:
Row 500m
125 Double Unders
Rest 2:00

Accessory
4 Rounds:
8 Strict Handstand Push-Ups
Into Max Rep Kipping Handstand Push-Ups until failure

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