Monday 160307

Abby P

Week 2 Winners will be announced tomorrow! 

Week 3 – Super Hero Week, represent your favorite Superhero on Friday during the WOD and at the Friday Night Throwdown!!

ENTER in your 16.2 SCORE!! You enter in your score on the games.crossfit.com site when you log in, we will validate it!!! Don’t wait until the last minute to enter it! Deadline is Monday at 6pm Mountain time. 

Letrono CrossFit Custom OPEN Leaderboard - http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Dynamic Warm-Up – Mobility
Prepare for..

Strength:
A.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest 2-3 minutes.  In teams of 2-3 athletes

WOD:
B.
Complete as many rounds and reps as possible in 10 minutes of:
Row 50 Calories  or 40 Calorie Assault bike
10 Muscle-Ups / C2Bar +5 dips / Pullups + 5 dips /Progression

Rest 5 min, and then…
C.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 1 Legless Rope Climb + 1 Rope Climb (w/legs) / Rope climb Progression
Minute 2 – 10 Push Press 115/75, 95/55, 75/35 55/25

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.
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COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
D.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can
for 5 reps)
Rest 2-3 minutes

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