Tuesday 170124

TJ

TJ R.

Do you have Facebook, Instagram or Both? If so, make sure you follow Letrono CrossFit. Later this week we MAY be offering a few incentives to sign up for the CF Open!!! We highly encourage all of you to sign up so you can test YOUR fitness during the Open.

What is the OPEN? Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
3×10 Back Squat @70%
Then
3×10 Push Jerk @60%

WOD
9 min AMRAP
15 Deadlifts 155/105, 135/85, 115/65
16 Alternating Pistols/ Progression
20 Pull-Ups/ Progression

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

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Interval
5 Rounds:
12 Strict Handstand Push-Ups
5 Squat Snatch
15 Bar Facing Burpees
Rest :60

OLY
5 Minutes Post Metcon:
10 Minutes to find 1RM Squat Clean and Jerk

Just Work: 

4 Rounds:
Bike 50 Calories
Rest 3:00

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