Wednesday 170125

Do you have Facebook, Instagram or Both? If so, make sure you follow Letrono CrossFit. Later this week we MAY be offering a few incentives to sign up for the CF Open!!! We highly encourage all of you to sign up so you can test YOUR fitness during the Open.
Be sure to place your quote on the community board…

What is the OPEN? Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Register at https://games.crossfit.com/

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM
This is “For Time” AND “Fewest Sets Possible”

WOD
AMRAP 12 Minutes
40ft Handstand Walk…if you cant walk on your hands, set up a box and have the athlete set up on the box like they are doing an assisted box handstand pushup.
Then have them pivot around the box, walking on their hands for 5 revolutions.
12 GHD Sit Ups
6 Overhead Squats 205/133 185/113  165/83 135/63lbs

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.
*Time permitting do:
Interval
3-6 Rounds:
Bike 15/10 Calories
10 Box Jump Overs 24/20″
Rest :60

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.

Just Work
Run 400m
Rest 2:00
Run 800m
Rest 3:00
Run 1200m
Rest 4:00
Run 1600m

Accessory
3 Rounds:
Max Set Unbroken Push Jerks 135/95lbs
(35 rep cap per set)
Rest 2:00

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