Tuesday 150331

Rich D

Rich D

15.5 shout out goes to Rich D (AKA..the Gentle Giant)!  Rich started CrossFit at LCF in January and signed up for the Open after just a few weeks of CrossFit WOD’s under his belt. Watching Rich gut his way through 15.5 was inspiring, he never gave up even when he was the only one in his heat still going. Rich said to me after he was done, “Today was the first day that he was able to squat below parallel”. Rich is so positive, hardworking and comes in and gives it his all, within his limits,  and is a sweating machine!! Rich, we have a Pizza Factory gift card and a $70 voucher to Structura for you!!!! Be sure to pick it up.

Thanks to both Mario from the Pizza Factory and Jason and Nancy from Structura for their generosity in helping us recognize athletes each week with gift certificates to Pizza Factory and one hour body work sessions!!! We appreciate your support!!!! 

Dynamic Warm-Up-Mobility
Prepare for..

Strength: Hang power Snatch
3-3-3-3-3 reps
**Intent is to go heavy, start around 65% and add weight as you go. It is to train the movement correctly and go as heavy as possible with correct form. 

WOD:
9 Min AMRAP
15 Toes-to-Bars
10 Dead-lifts 225/195, 195/165, 165/135
15 Box Jumps 24/20, 20/16, 16/10

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Every :15 sec for 10 min:
1 muscle up 

 

 

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