Letrono CrossFit has 48 athletes signed up as of Sunday!! Have you signed up? What are you waiting for? February 23rd is when 17.1 is announced. We as a COMMUNITY will be doing the 2017 CF Open WOD’s every Friday, included in this is a Friday Night Lights Throwdown each week. There will be prizes for participation at the Friday Night Lights Throwdown and there will be prizes weekly for those who have the best SPIRIT. We will also have a GRAND PRIZE for the person who participates in each weeks Friday Night Lights with SPIRIT and a great attitude!
Weekly themes will make each week SUPER FUN! Get signed up and we promise you it will be a memorable 5 weeks!! Oh yeah, there are scaled divisions so you don’t have to be able to RX all the movements.
Dynamic Warm-Up – Mobility
Prepare to for..
3 Sets of:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean.
Rest 3 Minutes between sets ( Work recycling of hook grip)
12 min AMRAP of:
12 Box Jumps 24/20, 20/16, 16/12
9 Toes to Bar/ Progression
6 TGU (Turkish Get Ups) green/blue, blue/yellow, yellow/orange
* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP. Ask your coach for help.
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.
Touch and Go Deadlift
AMRAP 3 Minutes
Max Burpee Box Jump Overs 24/20″
3 Strict Muscle Ups
Right into Max Kipping Muscle Ups until failure