WOD – Mon, Jul 31
Thursday August 3rd at 7:15pm ( NO 7:15pm WOD) Letrono CF will be hosting a nutrition hour.
Not seeing the results you want by working out, how is your nutrition?
Not seeing the results you want by working out, how is your nutrition?
Bring a friend! Everyone is welcome.
What is nutrition ?
Why is nutrition important?
What does CrossFit think of nutrition?
Where do I start?
Warm-up
The Lyon (Time)
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
https://www.crossfit.com/workout/2017/12/27#/comments
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
https://www.crossfit.com/workout/2017/12/27#/comments
INTERMEDIATE
5 Rounds, each for time of:
7 Squat cleans 125/85
7 Shoulder-to-overheads125/85
7 burpee pull-ups
Rest 2 minutes between rounds.
BEGINNER
5 Rounds, each for time of:
7 Squat cleans 75/55
7 Shoulder-to-overheads 75/55
7 burpee jump to “6 target
Rest 2 minutes between rounds.
Cool Down
3-4:00 Flush on bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
20x Front rack BB stretch
2 sets of BB Complex of:
3x Clean grip DL
3x Hang Power Clean
3x Press
3x Front squat
3x Squat clean (receive then pause in the hole)
3x Push jerk
2 sets of:
3x C&Ds
3x Pull ups
3x Burpees