Wednesday 160309

Nicole C

 

Week 3 – Show up on Friday representing your favorite Super Hero!!

Thursday is the announcement of the 16.3! Join us at 6pm sharp to watch the live streaming from CrossFit JAX in Jacksonville, Florida, there will be a clash between champions Shawn Ramirez, 41, and Nicholas Paladino, 17.

Week 2 Custom LCF Leaderboard – http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.

Strength:Skill
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:C

C.

Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.

followed by…

Two sets of:
4-Stop Halting Clean Deadlift x 1 rep @ 90-95%
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and the high hang)
Rest as needed

D.

For max reps:
90 seconds of Strict Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups to a 4″/2″ Deficit
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

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