Monday 170130

Congratulations to Troy, 1st place Master 45 + division and Coach Scott took 4th in the same division at the Hermes Master’s Competition.
Steve B – 3rd place in the 40-44 division! Great podium finishes this week-end. LCF was represent well by Coach Angi, Eric  &  Chad Harward.
Big shout out to Denise T.  for all of the amazing photos and videos, keeping those of us who could not be there updated and in the moment!!!

Be sure to: Sign up for the Open at https://games.crossfit.com/  You need to  join Letrono Crossfit team, any questions ask a coach
“Prepare For Glory”

Dynamic Warm-Up – Mobility
Prepare to for..

Skill: Hand Stand Push up

WOD:
21-15-9
Bike For Calories
Hang Squat Cleans 135/95, 117/75, 95/55
Handstand Push-Ups/ Progression

* Scale weight and movement accordingly to maintain intensity with good mechanics through WOD.  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.

Interval
AMRAP 15:00
5 Chest to Bar Pull-Ups
5 Push Jerks 135/95lbs * Scale as needed
10 Chest to Bar
10 Push Jerks
15 Chest to Bar
15 Push Jerk
Rest :60 Then start over.

Just Work
4 Rounds:
Row 1k
Rest 2:00

 

 

Leave a Reply