Tuesday 170131

Have you registered for the CF OPEN and PUT your quote up on the Community Board?? Craig did….Be like Craig. :-)
Sign up for the Open at https://games.crossfit.com/  You need to  join Letrono Crossfit team

If in doubt of signing up for 2017 CF Open.  I suggest you read & feel the meaning of what “Theodore D Roosevelt” said 23 April 1910
“The Man in the Arena”

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
3 x 10 Front Squat @ 70%
Then..
5 x 3 Split Jerk @ 80%

WOD:
3 Rounds of:
AMRAP 4:00
10 Double Unders
2 Power Cleans 185/125, 155/95, 135/75
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans
etc…
Rest 2:00
Start over each New AMRAP

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP’s.  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.

OLY
WOD
3 Rounds:
21 Power Snatch 95/65, 75/45, 55/25
12 muscle-ups.

5 Minutes Post Metcon:
10 Minutes to find 1RM Snatch

JUST Work
EMOM for 20:00
Bike 12/8 Calories

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