Wednesday 180103

WODIFY is up and running. You will need to log into the class you are attending by using your mobile device or when you arrive to class, use the Kiosk that is set up, then DON’T FORGET to LOG your RESULT’s for your future fitness journal and reference!!! If you are having issues with your Wodify profile, please let a coach know or email us at info@letronocrossfit.com.

Nutrition Challenge 2018 – Are you ready to make a change? Have you decided 2018 is the year to clean up your plate, fuel your WOD’s and be ready for The Open?? If so, sign up for Letrono’s 2018 New Year Nutrition Challenge! Sign up list is on the community board, and a info and Kick Off Meeting will be this Thursday night January 4th at 8:00 p.m. Cost will be $149, which includes your Inbody before and after testing.
Any questions ask Troy, Jamie or Angi 😊

Dynamic Warm-Up – Mobility
Prepare  for..

A. Strength:

E2MOM for 20 min (10 sets)

Bike/Ski/Row hard for 20 sec

3 Heavy Cleans

Cleans: Cleans may be done any style. AHAFA, load may be adjusted up or down as needed. A good ball park goal is 75%, give or take.

The objective here is to elevate the heart rate and immediately perform 3 cleans under cardiovascular duress. We are simulating the stimulus we have seen the last 2 years in the Open of needing to be able to perform multiple reps of a technical movement under stress. This will be as hard or as easy as your effort on the machine and the weight of your cleans. Go hard: give it a good honest effort.

B. WOD :
12 minute AMRAP
5 Power Cleans Adv: 165/115 Rx: 135/95, 115/75, 95/55
5 Shoulder to Over-head
50 Double Under scale: 75 singles

C. Above and Beyond:

C: Alternate for 3 sets

C1: Max rep ring row

C2: Single leg dead lift, 8-10 reps per leg

D: Alternate for 3 sets

D1: banded reverse fly, 15 reps

D2: Lateral box step up, 10 reps each leg

Box should be above knee height, goal is control.

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