Monday 160314

Letrono16.3-17

 

ENTER in your 16.3 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.
Take 18-20 minutes to find today’s 1-RM Split Jerk.

WOD:
B.
Against a 3-minute running clock, complete:
Row 500 Meters
Thrusters x Max Reps 95/65, 75/45, 55/25
Rest 3 minutes between sets, and perform a total of 4 sets.

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.

C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
D.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Perform these for perfect speed and mechanics, not for load.

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