Monday 140317

 

HAPPY St Patrick’s Day LCF 

Olympic lifting class Tuesday night at 6:00pm with Coach Scott

Dynamic Warm-Up-Mobility
Prepare for…

Strength- Skill: 14 Min EMON
Odd
5x Back Squat @ 70-75-80-80-80-80-85% of 1 RM smooth tempo no more than a pause at top of lift.

*Add 10lbs or more as need per athlete to hit % * Scale as needed to get 5reps.
Even: 5x L- Sit Pull ups  * Scale as needed to 3x 8: sec L-sit hold
* Teams of 2-set up 1 Squat rack station, 1 L-Sit Pull up station 

WOD:
5 Rounds of:

1 Pwr Clean n Jerk to 6 Over Head Lunges steps with* Fat Bars or Fat Bar grips 95/65 85/55 75/45
6 Burpees over Bar
100m Sprint
1 minute rest recovery repeat. * Goal is to go “UB” on all movements- 7 burpee penalty  per break, if athlete drops bar.

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD  

Rest recover 8min then:

4 Rds of:
500m Row
400m Run 
Rest 2 minutes

3 Rds “NFT” of:
7 HSPU deficit 8/4
7 Pistols
Rest 1 minute 

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
Run 10x50M Sprints rest 2:1

Then

5-3-2 Double KB Front Squat 

Then

10 Min AMRAP of:
10 Burpee’s
5 Broad Jumps

 

 

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