💚 There will be no 7:15pm class on Wed. 5/6 (Wednesday Yoga will start NEXT Wed. 5/13 at 7:15pm)
💚 New Saturday schedule starts this weekend (5/9)!:
6:00am – Weightlifting
7:00am – WOD
8:00am – WOD
9:00am – Engine45
💚 Open Gym is live! Email info@letronocrossfit.com to get access
General Warm Up (5-12)
2 rounds:
5-10 Lunge + Lunge + Air Squat
10 Alternating Step Up
10 Banded Bradford Press
10-15 Alternating Banded Rig Rows (each arm)
lunge/lunge/squat:
banded rig row:
Specific Warm Up (12-30)
Box Jump:
4-5 Box Jump (low height)
4-5 Box Jump (moderate height)
3-5 Box Jump (workout height)
BMU:
10 Scap Pulllups+ 5 Kips + 5 Big Kips (2″ hitch, become weightless)
4x kip, kip, pullup
5 Pullups
5 Chest to Bar Pullups
5 Hips to Bar
1-3 Bar Muscle Up
Thruster:
5 Push Press
5 Front Squat (pause in bottom :02 each rep)
4 Tempo Thruster (:02 pause in bottom each rep)
4 Normal Thruster (focus on cycling barbell and not squatting or pressing early)
RX (35-48)
3 Thruster (185/125lb.)
5 Bar muscle up
7 Box jump (30/24′)
5 Bar muscle up
3 Thruster
For time.
2:00 Rest
3 sets for total time.
Goal: Approx. 2:00 rounds or Sub 10:00 total.
Cap: 13:00
Intermediate
3 Thruster (135/95lb.)
5 Bar muscle up (jumping or banded)
7 Box jump (24/20′)
5 Bar muscle up (jumping or banded)
3 Thruster
For time.
2:00 Rest
3 sets for total time.
Baseline
3 Thruster (35/15lb.)
5 Inverted Row + 5 push up
7 Plate jump
5 Inverted row + 5 push up
3 Thruster
For time.
2:00 Rest
(52-58)
Every 2:00 for 3 sets:
20 Front Rack DB Walking Lunge Step
*DB AHAP
(0-5)
Today is technical and heavy. The challenge comes from the demand of the movements, not the volume, so this will test both your mind and your body.
Each round should feel fast with the right scaling. The thrusters may feel heavy, but you should be able to complete at least 3 reps unbroken. Bar muscle ups can be broken once if needed, but aim to keep them efficient. If you are forced into singles, scale the reps to maintain intensity and flow.
Stay sharp, move with purpose, and keep the pace high throughout.