3 weeks of Friday Night light Throwdowns. Fun Food and Prizes.
4 Teams will be created with team LCF Coach Team Leads. All skill levels on each team. Deadline is 16 Feb 2024, don’t procrastinate.
You can do this even if you are out of town 1 or more of the Friday Throwdowns.
Also recommend you sign up for the 2024 CF Open https://games.crossfit.com/ for so many reasons.
Ask a coach any question.
Go heavy today. Challenge your power off the floor and equally refine your positions in your pull. The.n for today’s conditioning select a load that allows for unbroken hang cleans at least in the first 2 rounds, but we want it to be hard! Then send it on the bike or row, if at anytime you have reservations about how we’ve given you to rest today, you are not going hard enough.
2:00 Row or Bike
________
10 lateral line hops
10 Plank shoulder taps
10 step back lunge + overhead reach
2 rounds
________
10 Empty barbell deadlift
5 Air Squat
3 Squat Jump
3 rounds
Every 2:00 x 5 sets execute
3 power cleans (as singles)
*start at a load that gives you challenge but gives you a little room for increasing load.
)
RxConditioning:
7 Hang clean (185/125lb.)
21/16 cal row or bike
For time.
3:00 rest
4 rounds
Intermediate:
7 Hang clean (135/95lb.)
21/16 cal row or bike
For time.
3:00 rest
4 rounds
Baseline:
7 Hang clean (65/45lb.)
15/10 cal row or bike
For time.
3:00 rest
4 rounds
Farmer Carry
2:00 max distance (DB’s or KB’s)
(70/50lb. If available, scale to heaviest load that you can go unbroken with for at least 1:00 of the time.)
