Friday 170217

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 Get ready for Friday Night 2017 CrossFit Open Throwdowns at LCF!!
Every Friday, starting 24 Feb,  for the next 5 weeks, all  LCF classes will be doing the Open WODS 17.1-17.5.
On Friday’s 4:15pm will be the last coached class.
5:30pm will be the start of the first heat. All athletes will warm up on there own and be prepared for there designated heat that they signed up for.
Heat sign ups will be on the back of the white board starting Friday 17 Feb. Pick your heat time and “Prepare For Glory”
See you on the world leader board.

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

WOD:
3 Rounds:
75 Air Squats
50/30 Calories on Bike
200m farmer carry. Red/green, green/blue, blue/yellow

* Scale weight, rep scheme 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.

Accessory
3 Rounds:
40 Box Jumps 24/20″
Rest 2:00
Remember to do your Box Jump Safety Prep

Just Work
3 Rounds:
Ski 1k
Rest 3:00

Interval
Run 800m
30 Back Rack Lunge Steps 95/65lbs
Rest 2:00
Run 600m
20 Back Rack Lunge Steps 135/95lbs
Rest 2:00
Run 400m
10 Back Rack Lunge Steps 185/125lbs

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