Wednesday 170322

Hunter doing 17.4 in Toledo Spain. This is one dedicated 14-15 Year Old Open Athlete!

Have you checked out where you are sitting after the 4th week of Open? Check out the Letrono CrossFit Leaderboard – https://games.crossfit.com/affiliate/194  

Last week to view the 5th and final live announcement of 17.5. 6pm Thursday evening in the Yoga Room, see Katrin Davidsdottir vs Sara Sigmundsdottir at the new home of the CrossFit Games, Madison, Wisconsin go head to head. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
OHS 5×3 – Work to 80% of 1 rep max.

WOD:
3 Rounds:

100m Farmer’s Carry red/green, green/blue, blue/yellow
25 Toes to Bar
15 Front Squats 135/95, 115/75, 95/55

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

COOL DOWN

ABOVE AND BEYOND, Extra Credit

INTERVAL

3 Rounds:
800m run
30/20 Calories on Bike
Rest 2:00


Conditioning
Every :90 until failure
40 Double Unders
2 Squat Cleans (Touch and Go.)
245/155lbs
*Add 10/5lbs per round


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