Tuesday 160202

 

Justin M

Justin M

 

 

How it all began, Start your CF journey by signing up for the open, no matter what your fitness level is this year & join the LCF team!

 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
Every 5 minutes, for 20 minutes (4 sets) for times:
9 Muscle-Ups/ C2Bar/ Pullups/Ring rows
15 Burpees to Target 6″ Above Reach or 45lb Bumper-Plate
21 Wall Ball Shots 20/14 14/10 10/8 lbs
Rest 5 minutes, and then…
B.
When the running clock reaches 25:00…
Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 or Assault Bike (for calories)
Strict Handstand Push-Ups/ Kip HSPU

*Scale weight, movements and reps as needed for progression and smooth speed through A & B . 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:
C. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with 1 Second Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
D.
Six sets of:
Front Squat x 2-3 reps
Rest 3 minutes

One thought on “Tuesday 160202

  1. A 205, up 5 each set, finished at 240. stoked to be consistent at this weight for a powet jerk
    B 245,255,255,265,275,285
    squats feeling super heavy today still :(
    C 2:25, 2:37,3:00, 3:30 (13 wall balls and got cut off) only goal for this was UB muscle ups. got them all which was huge for me. last set once I got my MU UB, which was a fight on that set, I really slowed down because I didn’t care haha
    D 8:26 did 12 strict, 9 kipping, then 9-6, then 6-3
    shoulders smoked!

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