Tuesday 170307

Check out what is coming soon to Letrono CrossFit!! We are excited to host and participate in the CrossFit Striking Seminar here at LCF. We will have the  majority of our coaches certified in Striking so it will become part of our constantly varied programming.
The seminar will be held on Saturday and Sunday, March 18th and 19th, this means there will not be any classes held this weekend. Be sure to get 17.4 done on Thursday or Friday!!

17.3 theme is SPORTS! Represent your favorite team, sport, etc…..Week 4 theme is St. Patrick’s Day!

This week at Friday Night Lights, Structura Body Therapies will be on site to work on athletes before or after their WOD. Be sure to show up so you can WOD or even cheer those on who are WODing. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Back Squat 5×3 (Start around 85%)

WOD:

For Time:
24 Sumo DLHP 95/65lbs
12 Strict Handstand Push-Ups
18 Sumo DLHP
9 Strict Handstand Push-Ups
12 Sumo DLHP
6 Strict Handstand Push-Ups
6 Sumo DLHP
3 Strict Handstand Push-Ups

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

Interval
4 Rounds:
:60 Max Distance Handstand Walk
Rest :60
:60 Max Rep Burpee Box Jump 24/20″
Rest :60

Conditioning
For Time:
Row 250m
1 Pegboard Climb
Row 500m
2 Pegboard Climbs
Row 750m
3 Pegboard Climbs

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