Monday 160328

WOW” is all I can say on the turn out and the performance of all the LCF athletes Friday night,and along with Taylar’s tights.
Prize winners will be announced this week. I hope you all had a incredible Easter Sunday..

The free 30 minute STRUCTURA  passes for signing up for the 2016 CF Open expire 2 April 2016.  Dont miss out on a great recovery opportunity.

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A. “HelenAMRAP 50 MINUTES
Run 400 meters
1st 60%/ 2nd 70%/ 3rd 80% and on and on……
21 Kettlebell swings, green, purple, purple/blue, blue/yellow.
1st Round Goblet Squats/ 2nd Russians/3rd and on CrossFit KB Swings
12 Pull-ups
1st Round scap retracts/ 2nd strict pull-ups/ 3rd kipping/ 4th butterfly and on.

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

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Strength:
B.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1 (rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

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