Tuesday 160927

Retro Games at Wasatch CrossFit, this Friday and Saturday. Stop by and show our Letrono athletes some love and support!! This is a local comp that is right up the road from us. If you have some spare time, stop by and check it out. We have two teams going to represent Letrono!! Friday the fun starts at 4p. When we know heats times we will keep you all updated so you know when our peeps are competing. Troy, Brandon C and Jake L all make up the Male team while Elyse C, Jamie S and Mindy S all make up the female team. Woot Woot!

Opportunity for all athletes who may be interested in learning more on Olympic Lifting:
OCTOBER 22 2016 0900-1200HRS
$60.00 per ATHLETE
15 Slots Available of 25. ( Sign up sheet will be on Community board)

* Technical coaching for the lifts (snatch, clean, jerk, the variations of the lifts, as
well as, assistance lifts).
* Coaching cues for the coaches, as well as, cues for the lifters to use internally
* Stretches and mobility drills, to improve ability to get into and maintain ideal
positions for balance and leverage
* Universal concepts that transfer to CrossFit movements, as well

About Mike Carroll
I am a national level coach and coaching instructor with USAWeightlifting, having done clinics and certifying coaches around the country.  I have coached lifters at national and international competitions and have also worked with NFL players and Olympic athletes.  I work with the US Ski team strength and conditioning staff and have certified the strength and conditioning staffs of the University of Utah, Weber St. Univ., and others.

I look forward to meeting and working with you and your athletes at Letrono CrossFit.
Mike Carroll

Dynamic Warm-Up – Mobility
Prepare to for..

Barbell Lunges  3×10 ASAFA  (as heavy as form allows)

For time:
100 double-unders
25 Toes-to-bars
25 Deadlifts 225/155, 185/115, 135/75
50 Box jump overs 24/20, 20/16, 16/12

*Scale weight and movement accordingly to maintain intensity with good mechanics on B.  Ask your coach for help.

Cool Down Recovery

C. Accessory Work (Shoulders)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

D. See programming on white board.

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