Tuesday 160216

Who’s up for a little class time COMPETITION? Starting today, the class time that has the most athletes signed up for the CF Open will be awarded a class PRIZE/Party!! That’s right, get those fence sitter in your class to register for the OPEN and your entire class will WIN! The class categories are:
0530a – Team A

0630a and 0730a – Team B
0900a and 10a –  Team C
415p – Team D
515p, 615p and 715p Team E

We have lots of things in store for 5 weeks of the 2016 CF OPEN, starting 25 February. You will for sure want to be a part of it! It’s not about winning, its about being better than yesterday and the World Wide CrossFit Community,starting with LCF.

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
Complete as many reps of Power Snatch in the remaining 5 minutes of after you come off the row/bike:
Row 1000 Meters /750m/ 500m or Assault Bike 50 cals, 40 cals, 30 cals
Power Snatch x Max Reps 135/93, 115/73 105/63, 95/55 85/45 75/35

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar in the remaining 5 minutes of after you come off the row/bike:
Row 1000 Meters /750m/ 500m or Assault Bike 50 cals, 40 cals, 30 cals
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of  Strict Handstand Push Ups in the remaining 5 minutes of after you come off the row/bike:
Row 1000 Meters /750m/ 500m or Assault Bike 50 cals, 40 cals, 30 cals
Strict Handstand Push-Ups x Max Reps

*Scale weight, movements and reps as needed for progression and smooth speed through 5 minute sets. 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:
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
C.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
D.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds

 

One thought on “Tuesday 160216

  1. A 185,205,215,225×3,230,235
    B 245 failed 260 but probably could have done a little more than 245
    C 10 snatches, shoulders hurt
    33 T2B
    18 strict, was hoping for 20+
    D 50,40,15 lbs

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