Wednesday 160203

Travis J

Travis J

Start your CF Open Games journey by signing up for the Open. It does not matter what your fitness level is, join the LCF team!! We want you on our team!!
You’ll be doing the WOD’s every Friday any way so join the Open and see where your fitness is in comparison to others of the same gender, age, in the same region,world etc. We will also be hosting Friday nights Throwdowns!!!  

Dynamic Warm-Up – Mobility
Prepare for..

A. Every 2 minutes, for 12 minutes (6 sets) for times of:
15/12 13/10 Calories of Assault Bike
10 Dead lifts 245/165 lbs, 205/125, 165/85
Treat these as sprints!

Strength: Snatch
B. Take 20-25 minutes to build to today’s “Heavy” Snatch
Please understand that you are not fresh. This isn’t intended to be an attempt at a new PR.
Listen to your body, and once mechanics start to falter, end your set and call your last successful lift today’s heavy.

*Scale weight, movements and reps as needed for progression and smooth speed through E2MOM & B . Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
*Time Cap = 20 minutes
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

One thought on “Wednesday 160203

  1. A up to 195
    B done at 115. about 13:30. the clock was in the sunlight so it took me a minute to get to where I could see the time. it read 13:42 when I read it.
    C 51,62,75,71,93,96
    sets 4,5, and 6 UB on DL which is huge for me. they all felt good today which is great. bike got terrible though
    D 85 lbs x8, 1.5 pood x5, GH 8 reps

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