Monday 170327

 

Thanks to everyone who participated in the 2017 CF Open at LCF. The energy each week was amazing and watching athletes come out of their comfort zone was so fun to watch! We hope you all enjoyed the BBQ, thanks for coming out, bringing families, and food and supporting our amazing community!! 

I wanted to give a huge shout out to Mindy S and Elyse C for making each theme week spectacular with decorations, props, etc… 

The nutrition challenge is getting ready to come to an end. This week will be a retest week. Those of you in the challenge, make sure you are recording your scores and turning them in. 

This week we will also start introducing CrossFit Striking in our warm ups to get everyone familiar with what it is exactly. You many want to start to look at purchasing gloves for the near future. What gloves should you look at? https://journal.crossfit.com/article/striking-gloves-on

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Find a 1RM Deadlift in 3 attempts or less (warm up sets don’t count)

WOD:
AMRAP 12 Minutes:
9 Bar Facing Burpees
7 Hang Power Cleans 135/95, 115/75, 95/55
5 Ring Muscle Ups

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

OR – Repeat 17.5

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

INTERVAL
3 Rounds:
21/15 Calorie Bike
21 Overhead Squats 115/75lbs
Rest :60

Leave a Reply