Wednesday 170301

Hunter representing the Teen Division in 17.1

Hunter representing the Teen Division in 17.1

If your looking for something to focus on after the CF Open……The Park City Mountain Meltdown is taking registrations for an epic event. There was a bunch of LCF athletes that went up last year and had a blast despite the snow, rain, sleet, sun……Get signed up and lets have another great event where Letrono CrossFit represents!!!
What is the Mountain Meltdown? 

On May 13, 2017 the CrossFit Park City Mountain Meltdown will once again absolutely rip through the picturesque ski town of Park City, Utah.

Now in Year 4, we want you to come party with us! This 5k for fitness freaks event is an expansion of the movements learned and executed throughout the CrossFit Games Open, with all the rigs, sound and production that you’ve come to expect.

The total event covers just over five kilometers of track and trail that athletes push, pedal, and run just over 800ft elevation gain to get to five or six “quick” and “simple” Classic CrossFit WODs lovingly sprinkled throughout your course.

It’s gnarly, but still accessible for beginners with divisions and prizes for Ladies, Men and 4 Person Teams. Bring your buddies, bring your kids and come throw down with us up in Park City.

Register here http://www.mountain-meltdown.com/

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80%

WOD:
Complete as many rounds as possible in 12 minutes of:

6 Bar Muscle-Ups
12 Push Presses 135/95, 115/75, 95/55
50 Double-Unders

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

COOL DOWN/Flush – 20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

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.

WOD
5 Rounds:
10 Push Ups
20/15 Calorie Ski
10 Push Ups
Rest :90

Conditioning
5 Rounds:
Swim 100m
15 Dumbbell Squat Snatch 70/50lbs

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