Wednesday 150930

 LCF Mini Games:
Week 3 is 400 meter row for time. Use the score sheets and then put them back in the green folder. Leader-board coming soon!!

Play-care Coverage Needed – Do you have a friend or family member that is wanting to do CrossFit but money it tight? Do they have availability at 10am, three days a week? ?? We are looking for someone or a few somebodies to cover 10am Playcare on Tuesday, Wednesday and Thursday, starting in October. Compensation is offered to off set membership dues. If we can’t find anyone to fill these hours we may need to look at canceling play-care for 10am, three days a week.

Dynamic Warm-Up – Mobility
Prepare for…

WOD:
For time:
50 Snatches  RX 135/95, Intermediate 50 reps 115/75, Beginner 35 reps 80/55
Intermediate:
The load is reduced to preserve the intended competition time of under 10 minutes.
For this workout strive to receive the snatch in the bottom of an overhead squat.
To improve success, push up on the barbell and do not rush out of the bottom of the squat.
First stabilize by pressing up and pushing down with the heels, then stand to complete the
repetition. Choose a weight that allows no less than 10 repetitions to be completed in a row.
Log this workout to use as a benchmark for future reference.
*Suggested women’s weights are a guideline not a limit.
Beginner:
The load and reps are reduced to preserve the intended stimulus of the original workout.
Choose a weight that allows no less than 10 repetitions in a row to be completed on the first set
and strive to complete the entire workout in under 8 minutes.
If needed to achieve the range of motion, complete a power snatch + overhead squat for one repetition.

*Scale weight and movements as needed in progression . Ask your coach for help.

THEN:

Strength:
Split Jerk 3-3-3-3-3-3-3 reps


Cool Down

Competitors or athletes wanting to improve your Fitness level:
“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
*15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t complete the the 6’s move to 5’s, and so on…
Enjoy the spicy…

 

 

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